Published by Muscle building for women 40+ who want the truth and not the pep talk.
Fitness
Health & Fitness
Nutrition
Most fitness advice wasn't built for you. Muscle Over Menopause is. Weightlifting, muscle building and nutrition for women in midlife from ALL walks of life. Built for perimenopause, menopause, MHT (HRT), GLP-1s, and the realities of training over 40. Grounded in research, delivered without the pink dumbbells. Real science. Real talk. Short episodes you can finish before your coffee gets cold. deepkimchi.substack.com
Stop Doing Math Mid-Lift Two new programs are live in the Deep Kimchi Training Lab. The Complete Physique for your regular workout weeks, Anywhere Strong for everywhere else. Both adjust to you session by session, so you stop doing your own programming at 5:45 in the morning. Get inside the Training Lab: https://deepkimchi.substack.com/p/training-lab In this episode: The two leaks draining most women's training: guesswork at the rack, and travel weeks written off as a loss Why slow results are a programming problem and not a character flaw Autoregulation in plain English, and how rating a set easy, perfect, or too hard sets your next session's weights Progressive overload as it actually gets applied: 2.5 lb jumps on smaller muscles, 5 lb on the big compound lifts Why the week five deload is built in, and what tends to show up during it The four training blocks, and why rotating them keeps your body from settling into complacency What all of this means if you're on a GLP-1 and want to keep the muscle while you lose the fat Anywhere Strong: bodyweight, bands, and hotel dumbbells that still progress week over week Ask Michelle Anything: the coaching that ran over a thousand dollars a month, now inside a subscription Resources: The Deep Kimchi Training Lab: https://deepkimchi.substack.com/p/training-lab Questions: deepkimchicoach@gmail.com Every paid subscription supports Save Our Paws, the Romanian rescue pulling dogs and cats off the street and into warm laps. Strong women, saved animals. That's the deal. Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Michelle details how one of her private clients overcame a body recomposition plateau, achieving significant improvements in strength and biomarker numbers despite nothing else changing but this simple strategy. Takeaways - The importance of addressing plateaus in body recomposition. - Strength gains can occur even with the same routine. - Individualized training plans can lead to breakthroughs. - Consistency in training is crucial for long-term success. - Nutrition plays a vital role in muscle mass development. - Tracking progress through biomarkers can provide motivation. - Mindset shifts can help overcome mental barriers. - Understanding the body's response to training is essential. - Support from a coach who understands how women build muscle in midlife is critical Resources The Training Lab App Michelle Burleson -- body recomposition, muscle mass, strength training, fitness plateau, biomarker improvement, menopause, strength training for women, perimenopause Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Michelle Burleson shares practical strategies for women to build muscle at any age, emphasizing progressive overload, proper technique, and consistency. This episode debunks myths about hormonal limits and provides actionable tips to enhance strength and muscle growth in perimenopause and beyond for women from all walks of life. key topics Progressive overload in strength training Myth-busting about hormones and muscle growth Importance of tracking weights and reps Deep loaded stretches for muscle activation Handling missed workouts and active rest takeaways Muscle grows when you ask it for more than last time and feed it. Track your lifts and increase weights in small increments. Deep, slow stretches stimulate more growth. Missed workouts don't mean lost gains; recovery is key. Consistency and proper progression are essential for muscle growth. Chapters 00:00 Introduction to Muscle Growth Challenges 02:39 Understanding the Importance of Progressive Overload 05:00 Strategies for Effective Muscle Training 07:46 Overcoming Mental Barriers in Fitness Resources The Training Lab App Michelle Burleson -- muscle building, women over 40, strength training, progressive overload, fitness tips, menopause fitness, muscle growth, workout tips, strength training for women, fitness motivation Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Your gin-soaked heart already knows the answer, but here it is anyway. In part two of the Q&A, Michelle gets into the stuff you actually live with day to day: booze, carb timing, sugar cravings, picking your starting weights, and where cardio fits around a lifting program (plus the real story on weight vests). This episode: ∙ How bad is alcohol, really — for muscle, fat loss, and sleep ∙ When to eat carbs (and why sugar isn't the villain you think it is) ∙ Best advice for sugar addicts ∙ How to pick your starting weights in the Training Lab ∙ Cardio and sport timing around lifting, and the truth about weight vests ∙ The 4 non-negotiables that actually move the needle ➡️ Get the full FREE article + programs mentioned at Deep Kimchi ➡️ Grow the muscle you've alway wanted with the Training Lab app>> Enjoying the show? A follow and five stars is the single biggest favor you can do us. 🤍 Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
This one kicks off a Q&A two-parter on the pod and Part One is the foundation every woman who weightlifts should understand. I opened with the actual Deep Kimchi deal: * I’m not your drill sergeant, I’m not your hype squad, I want you strong and staying that way, * Why creating beats consuming when it comes to your mood and your muscles, and The line I haven’t been able to shake lately: * You’re not who you think you are, but you’re condemned to be who you think you are. Then I got into the four body recomposition questions you sent in from the Substack. The burning questions I answered: * What even is physique or body recomposition, and why do I end an intense push at three months - no matter what? * What’s the one thing I see in every woman who actually succeeds at building muscle and shedding excess body fat in midlife? * What’s realistic versus unrealistic for a three-month fat loss/muscle gain (and why "I just want to get toned, not bulky" is a fairy tale)? * What’s the idea behind the “seal and cement” maintenance phase, and why is it the most important part of the whole thing? A few truth bombs from this one: * The scale measures your muscle, water, bone, menstrual cycle (if you have one), poop, lunch, salt, and more. Track your fat-to-lean mass ratio, not pounds . * You cannot out-track a five o’clock version of you who’s starving and fried. Meal prep removes the decision, so the easy choice and the right choice are the same choice. * Skip the maintenance phase, and the body you worked on for 12 weeks quietly evaporates * Seal and Cement is where the result becomes permanent. Next episode I take the rest of your questions: the food ones, the booze one everybody’s a little scared to ask, and when to do your cardio without sabotaging your lifting. If something in here clicked and you want the science-based lifting for women built to do exactly what we talked about, it’s all in the Deep Kimchi Training Lab . It’s a coach in your pocket and in your corner who also has hot flashes and muscle. This isn’t a stopwatch or a food shamer. Two training options that make you muscle: * Two Day Strong if you’ve got two days a week and want real strength without rearranging your life, or * The current 6-week cycle, Upper Body Power , if you’re ready to push. Your paid subscription feeds something I care about, too. A piece of it goes to the Romanian rescue I support, the one pulling dogs and cats off the street. Strong women, saved animals. That’s the deal. ➡ Get the Training Lab App Listening on Spotify or Apple? Hit follow and drop five stars if the show’s worth it to you. It’s the single biggest thing that helps other women with mileage find us. Questions, wins, or a topic you want me to cover? Visit deepkimchi.substack.com Your pal, Michelle DISCLAIMER & LEGALESE | Those with medical conditions that have not been cleared by their doctor — including women who have been diagnosed with disordered eating or have received psychological counseling for negative body image, et al — should refrain from participation without medical supervision. | This Substack is for edutainment purposes only and does not constitute medical or health advice. | The training programs are strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author is providing you with information in this work so that you can have knowledge and can choose, at your own risk, to act on that knowledge. The author also urges all readers to be aware of their health status and consult health care professionals before beginning any fitness, nutrition, or health program. Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Sleep Is Where the Muscle Happens True confession for my closest internet friends (that’s you): at 48 my body quit sleeping and started wringing me out in sweaty sheets at 3am, no warning, no say in the matter. If that tale of woe reeks of familiarity, this one’s for you. In this episode we get into: • why your sleep went sideways in perimenopause • the plot twist that you actually build muscle and burn excess body fat while you sleep instead of in the gym • the short list of stuff that truly changes your sleep game. Starting with the one I always come back to • Plus why that nightly glass of wine is a lying little traitor frenemy. Inside the Deep Kimchi Training Lab , your paid subscription gets you: Two Day Strong — the simplest honest place to start, twice a week, real progression. The full current cycle — when you want more, all of it covered. The interactive app — logging, recovery protocol, and protein tracking with a GLP-1 mode. The subscriber chat — where I answer your training and nutrition questions and post weekly coaching cues. Your subscription also keeps the lights on at Save Our Paws, the Romanian rescue I support that pulls dogs and cats off the kill list and delivers them to forever families. Strong women, saved animals. That’s the deal. Get inside the Training Lab » You are not a damsel in distress. Be the hero of your story. Share Deep Kimchi Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
You're Not a Smaller Man — So Quit Training Like One You've been running some dude's program. The stronger option is live in the Training Lab — today. I need you to hear this episode before your next workout, not after. It runs a few short minutes and it might save you wasted reps, wasted muscle, even a wasted year. Quick picture, the one I see daily: a woman in the gym, following some dude around. His sets. His rest. Three minutes on her phone between everything because his workout template said so. She’s working hard. She’s getting nothing for the effort. And she doesn’t know why. Here’s why: you are not a smaller man. You’re a different kind of meat puppet and almost every off-the-shelf program treats you like a scaled-down dude. In today’s episode I lay out the truthies — peer-reviewed sports science, the kind nobody can argue with at Thanksgiving: At the same intensity, you can squeeze out 2 to 4 more reps than he can. Copy his sets and he gets the stimulus while your muscles develop abandonment issues. You recover faster between sets. His three-minute rest is your nap with extra steps. Hypertrophy ain’t happening in the nap. You can handle roughly ten more working sets in a session before form falls apart. Ten . That’s an entire muscle group some template decided you didn’t get. You bounce back faster between sessions too — your body is ready to train again before his program says you’re allowed to. So if you’ve been busting your bazongas and the results don’t match the effort: it’s probably not you. It’s your strategy. Somebody handed you a program built for somebody else’s body. That’s fixable. By tomorrow morning, actually. Here’s the strategy, and it’s already running: The Deep Kimchi Training Lab app is the program built the other way around — for a woman with mileage, the stretch marks to prove it, and zero interest in spinning her wheels in the weight room. What’s live in the Lab right now: Upper Body Power — the brand-new workout phase. Six weeks, four days a week. Three upper days and one lower, because your legs don’t get a vacation just ‘cause we’re chasing a strong back and shoulders. You climb for four weeks, week five every last set goes to failure, week six you deload and yes you’ll want to skip it and no you may not. Newer lifters take the lighter end and the swaps — the program adjusts to meet you. Veterans chase the top of every range. Two Day Strong — can’t give me four days? Give me two. Minimum effective dose, real progressive strength, no apology required. The protein tracker — including the front-loaded GLP-1 mode, because if your appetite checks out by 2pm we put the protein where the hunger still lives. And there’s a secret tucked inside the new cycle. Little movements on the pull days that look too small to bother with. They are not too small. They’re pointed at something in August , and I’m not telling you what yet. Paid members will figure it out around week three. How you get in One step. Go paid. That’s the whole door — Training Lab app access comes with it, instructions hit your inbox, you’re logging your first session today. It’s a coach in your pocket and in your corner. This isn’t a stopwatch or a food shamer. And your subscription does double duty: it keeps the lights on at Save Our Paws , the Romanian rescue I support pulling dogs and cats off the street and delivering them to a better life. Strong women, saved animals. That’s the deal. UPGRADE TO PAID You’ve spent years on programs that never once asked where your body actually is. A new opportunity for meaningful muscle — in spite of menopause — is always right around the corner. Might as well make it this one. The door that says you can’t? It was never locked. Your pal, Michelle P.S. — Know a woman who’s been following some dude around the gym wondering why her body won’t budge? Forward her this email. That’s how this grows: one woman who deserves better handing it to the next. Timestamps: 00:00 Cold open — bees, flies, and honey 00:27 Intro 00:44 Why this is for women of a fine vintage 01:03 The woman following a dude around the gym 01:27 You are not a smaller man 01:52 #1 — You can do more reps than he can 02:21 #2 — You don’t need his rest 02:45 #3 — You can handle more volume 03:06 #4 — You recover faster between sessions 03:27 Tangent: train with your menstrual cycle, not against it 04:09 It’s not you — it’s your strategy 04:41 Why the Training Lab app exists 04:56 New cycle: Upper Body Power 05:58 The August secret (just hang on the bar) 06:22 Two Day Strong 06:41 The smarter protein tracker (GLP-1) 07:02 How to get in + Save Our Paws 08:17 Follow + five stars 08:29 The cage isn’t locked Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
You're Losing Muscle on GLP1s. Here's the No Fail Fix On Ozempic or Wegovy? A quarter to half of what you lose is muscle. Keep yours. -- Sunday I told you what a GLP-1 does to your muscle. Today’s episode is the playbook for keeping it. I walk through Eve’s actual day on the medication — six small feedings instead of three big meals you can’t finish, front-loaded early before the appetite checks out, all hitting the same protein number that felt impossible the old way. Plus the two-lifts-a-week workout that keeps the muscle on the body while the drug does its work. Here’s what’s running in the Training Lab app right now: - Final week of the Back, Glute & Hamstring Cycle (paid) - Two Day Strong — the evergreen 2x/week progressive strength track I walk through in this episode. Two sessions, real progression, the muscle-preservation floor for anyone on a GLP-1 -- or anyone who can only fit two short workouts a week in their hectic schedules. Start here» - Interactive workout app — set/rep logging and deload protocol - The GLP-1 protein structure I walk through in this episode is built into the app — flip on GLP-1 mode and the six-feeding schedule and daily target are done for you - Subscriber chat for training and nutrition questions, weekly cues, and coaching - Next workout cycle launches next week! Your paid subscription covers all of the above. Get Inside the Training Lab Your subscription keeps the lights on at Save Our Paws — the Romanian rescue I run that pulls dogs off the kill list and gets them to families. Every paid subscription puts another dog on the plane. Your pal, Michelle 📬 Reach out: deepkimchicoach@gmail.com · IG: @deepkimchi.strong P.S. If you missed Sunday’s GLP1 article, start there→ “ GLP1s Work, Muscles Take The Hit ”. That’s the diagnostic. This episode is the cure. P.P.S. Eve is everywhere. Eve is most of you. Eve is sometimes me. Be nice to Eve, frendos. She’s trying. Chapters & Time Stamps 00:03 — Smaller, But Not Stronger 01:09 — Half of What You Lose Isn’t Fat 01:58 — Meet Eve, Four Months In 02:39 — The Drug Doesn’t Lower Your Protein Needs 04:14 — When Four Bites Is the Whole Meal 05:10 — Eve’s Day, Plate by Plate 08:57 — Why Protein Alone Won’t Save Your Muscle 10:26 — Two Day Strong: Your Floor, Not Your Ceiling 12:59 — Protect the Muscle, Let the Drug Do the Rest 14:13 — Your Move (and the Dogs) Share Deep Kimchi About Deep Kimchi: Evidence-based strength training and nutrition for women with mileage. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence. Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Share Deep Kimchi Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Inside the Program: Why You're Doing Everything Right and Getting Nothing Back Four reasons your body won't budge. One is probably yours. Doing everything right and getting nowhere? It's one of these four walls. Sometimes all four. -- If you’ve been training, eating reasonably well, actually trying, and your body is not budging — this episode is the diagnostic. There are four walls that women with mileage (and the receipts to prove it) keep slamming into when they seek powerful physique transformation: under-fueling, under-loading, under-recovering, and over-doing cardio. Every one of these obstacles has a fix. Pick the one you know — in your gut — you’re bumping against hardest. Improve upon that one for seven days. See what your body says. It will show you. Here’s what’s running in the Training Lab right now: Week 3 of the Back, Glute & Hamstring Cycle (paid) Interactive workout app with set/rep logging, protein tracker, deload protocol Subscriber chat for Week 3 cues and form questions Posterior chain training PDF (password-protected for subscribers) We’re at the midpoint of the cycle — two weeks of strategic loading still to come, then a deload, then the next cycle launches in June. Annual subscriptions include both. Your subscription keeps the lights on at Save Our Paws — the Romanian rescue I run that pulls dogs off the kill list and gets them to families. Every paid subscription puts another dog on the plane. Get Inside the Training Lab Your pal, Michelle also on Instagram P.S. If you missed Sunday’s protein deep-dive over on my Substack, that’s the place to start on Wall 1 → “ Most women over 40 are eating half the protein they need.” The math hits different when you actually do it on your own plate. P.P.S. Eve is everywhere. Eve is most of you. Eve is sometimes me. Be nice to Eve, frendos. She’s trying. Even more… The new Deep Kimchi Training Labs app — paid subscribers only Previous podcast episode: The Protein Memo Nobody Sent You → https://deepkimchi.substack.com/p/the-protein-memo-nobody-sent-you New on Substack — Most Women Eat Half the Protein They Need → https://deepkimchi.substack.com/p/most-women-40-eat-half-the-protein Share Deep Kimchi A portion of every paid subscription supports Save Our Paws , an animal rescue in Romania. Subscribe at https://deepkimchi.substack.com/subscribe Subscribe now About Deep Kimchi: Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence. Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
The Protein Memo Nobody Sent You You had Greek yogurt for breakfast. Chicken for dinner. Maybe a protein bar in between. You're probably at 60 grams of protein. You need double that. If you’re a woman over 40 — especially if you’re in perimenopause, menopause, or on a GLP-1 like Ozempic or Mounjaro — your protein needs are significantly higher than what most calculators tell you. And the reason nobody told you is that nobody was paying attention to women like you in the first place. This episode breaks down why your protein needs changed, how much you actually need, and the per-meal strategy that makes it doable without eating like a bodybuilder. In this episode: - Why your muscles need more protein now than they did at 30 — and what happens when they don’t get it - The government protein recommendation is the nutritional equivalent of a minimum credit card payment. The real number: 1.6–2.2g per kg of bodyweight — and the research keeps pushing it higher. - Why timing matters more than totals — and how most women miss the window at breakfast and lunch - The specific risk GLP-1 users face with muscle loss, and why the number on the scale isn’t telling the whole story - A simple framework: 30–40 grams, 3–4 times a day, protein first on the plate - Why this isn’t just about the gym — it’s about carrying your own groceries at 70 and getting off the floor at 75 The protein framework (daily targets, per-meal cheat sheet, GLP-1 modifications) is a free article on the Deep Kimchi Substack this week. NEW for paid subscribers : A protein tracker is now built into the Training Lab app . Same login as your training program. Enter your weight, it calculates your target, you tap a meal and log a number. No calorie counting. No macros. Just protein. Built for women 40+ — because the trackers that already exist weren’t. Follow Deep Kimchi — articles, podcast, and training education are free. The workouts and the tracker are for paid subscribers. You are not a damsel in distress. Be the hero of your story. — Michelle Share Deep Kimchi Chapters: (0:00) Cold truth about protein (0:31) Intro (1:00) Why your body changed the rules (2:15) The real number (3:30) Why timing matters more than totals (4:45) If you’re on a GLP-1 (6:00) The simple version + the new tracker (7:30) Why this matters — beyond the gym (8:15) Save Our Paws Even more… The new Deep Kimchi Training Labs app — paid subscribers only Previous episode: Why Your Back Day Matters More Than You Think → https://deepkimchi.substack.com/p/inside-the-program-why-your-back A portion of every paid subscription supports Save Our Paws , an animal rescue in Romania. Subscribe at https://deepkimchi.substack.com/subscribe Subscribe now About Deep Kimchi: Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence. Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Inside the Program: Why Your Back Day Matters More Than You Think A 5-week back, glutes, and hamstring training cycle for women in perimenopause and menopause. - Why posterior chain training matters after 40 - How to deadlift without wrecking your lower back; and - What's inside the new Deep Kimchi Training Labs app. Every month I pull back the curtain on what Deep Kimchi subscribers are training. This week: the start of a new 5-week workout focused on the back, glutes, and hamstrings — the entire backside of the body. We get into why the back comes after shoulders, why I chose the trap bar deadlift and the chest-supported row, how the five weeks build from foundation to peak, and what's actually inside the new interactive training app. (Hint: it's not another workout tracker.) A new opportunity for meaningful muscle — in spite of menopause — is always right around the corner. Enjoy and share! — Michelle CHAPTERS: 00:00 Welcome to Deep Kimchi 00:59 Why Back Comes After Shoulders 01:55 Train Hard Without Wrecking Your Joints 02:22 Why I Chose the Trap Bar 02:53 The Row That Doesn't Wreck Your Lower Back 04:06 Five Weeks: Foundation to Peak 05:01 The Deload — Where the Work Becomes Visible 05:30 Inside the New Training App 05:59 A Coach in Your Pocket, Not a Stopwatch 06:54 Where to Start This Week -- Mentioned in this episode The new Back & Posterior Chain interactive training app — paid subscribers only Previous episode: Why Women Over 40 Need a Deload Week → https://deepkimchi.substack.com/p/why-women-over-40-need-deload-weeks A portion of every paid subscription supports Save Our Paws, an animal rescue in Romania. About Deep Kimchi: Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence. Subscribe at https://deepkimchi.substack.com/subscribe Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
You’ve been showing up. Training hard. Hitting your protein. Doing everything right. So why do you look worse than you did a month ago? If you’re over 40 and strength training, there’s a recovery strategy built into every well-designed program that most coaches skip, most influencers have never heard of, and your body needs more than it did at 25. It’s called a deload — and it might be the missing piece between effort and results. In this episode, Michelle breaks down: * Why you look puffy and feel heavy at the end of a training block — even when you’ve been consistent * Exactly how to execute a deload — sets, load, intensity, and what matters more than the gym this week * How common beliefs about more training equals better results can hinder progress * What a Deload week is and why it’s a game-changer for women over 40 * The physical and hormonal reasons why recovery is different for women in midlfe * How to properly execute a Deload week for optimal results * The surprising transformations that happen when you incorporate rest into your training cycle * The importance of tailored programming for women in perimenopause and menopause * Why most online fitness advice ignores biological differences and how to find credible guidance * Simple tips for ensuring your Deload week resurfaces strength and definition Timestamps: 00:00 - The truth about training less and looking better for women over 40 00:18 - Challenging the myth that more is always better in strength training 00:33 - The importance of a planned recovery week - Deloads explained 00:48 - Effects of accumulated fatigue and how it impacts your body 01:03 - How inflammation, water retention, and mirror perception relate to training fatigue 01:32 - The structure of a proper Deload week and its benefits 02:01 - The common mistake: skipping Deloads and winging workout routines 02:53 - The crucial need for Deloads in women in perimenopause and menopause 03:28 - How a Deload can reveal the results of your previous training efforts 03:51 - The physical changes and visible improvements during a Deload week 04:29 - The importance of consistent effort over five weeks to see results 04:38 - How to correctly execute your Deload week step-by-step 05:23 - Keeping your muscles energized and avoiding burnout during Deloads 05:52 - The core messages: sleep, protein, and light movement during recovery 06:01 - Why most fitness programs overlook how biological differences impact recovery About Deep Kimchi: Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence. Want the actual workouts? Deep Kimchi Substack subscribers get full training cycles and nutrition plans with built-in periodization and deloads — designed specifically for midlife hormonal profiles. Next weight training cycle drops this Sunday: back and posterior chain. Subscribe at deepkimchi.substack.com Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com. Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
“The energy you put out in the world really does come back to you.” - Annette DeNoyer If you’ve ever felt a creative calling in your life, give this episode a listen. You’ll hear: A pro writer’s tip for clearing creative blocks The influence of fate and energy in our lives The truth about leaving corporate America for a creative life How Annette and her husband, Dustin, manage their writing professional writing partnership Why women are depicted as certain archetypes in film Who is the protagonist of Thelma and Louise ? Annette DeNoyer received her MA in Creative Writing (Fiction) from Northwestern University and works as a full-time writer. She develops original screenplays for film and television under representation by Cinterra Entertainment . Annette is the co-author of a historical novel, which is currently in film development with an Academy-award winning studio. Previously, she worked as a screenwriter for the award-winning 2019 documentary film, The Hunter Legacy . Annette received her undergraduate degree in Public Policy Studies from Duke University. 👉🏼 Mentioned In This Episode The Hunter Legacy documentary (Amazon Prime Video) Lisa Meitner - Austrian-Swedish nuclear physicist who was instrumental in the discovery of nuclear fission Michael Clayton Screenplay by Tony Gilroy The Substance Screenplay by Coraline Fargeat Thelma & Louise Screenplay by Callie Khouri Adaptation Screenplay by Charlie Kaufman and Donald Kaufman The Hero with a Thousand Faces - Joseph Campbell The Heroine’s Journey - Maureen Murdoch The Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give. Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
In This Episode: Rachel Macmanus “Allow yourself to try.” - Rachel Macmanus Jonni & Michelle get into the rollicking deep kimchi with Ireland’s fitness phenom, artist extraordinaire and all-around badass, Rachel Macmanus . Rachel worked in the fitness industry for 14 years, notably as a: - personal trainer - fitness class instructor - gym manager and owner - kettlebell competitive lifter; and - kettlebell certification trainer Rachel left the fitness industry in 2016 to commence a Fine Art Masters and has worked as an artist ever since. She still strength trains daily and is an emphatic believer in the transformative power of strength training for mind and body. Why You Can’t Miss This Episode: - What do women mean when they want to be “toned”? - How our bodies are art in and of themselves - Why Rachel never had mirrors in her gym - What’s with all the exclusive butt training (and why it may backfire)? - Why midlife is a great time to pack on muscle - Why fitness is crucial for creativity - No more f*cks to give at 50 👉🏼 Learn More About Rachel at: https://substack.com/@rachelmacmanimous The Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give. Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
In this episode we go deep with animal communicator and star of the The Telepathy Tapes, Ditte Young . Ditte is more than the animal communicator elevating elite equestrian athletes, starring in the #1 podcast The Telepathy Tapes , helping animal actors in tv shows like Money Heist on Netflix and assisting everyday pet owners with their present and departed furry and feathered friends. Ditte is also a: - TedX speaker , - author of four best-selling books on telepathy, - a family therapist and clairvoyant; and... ...mother to Philip, her son who was born blind, brain damaged and autistic; however, she’s able to communicate with him telepathically and helps others to do the same with their non-verbal children. Ditte is launching two Masterclass courses — one for animal telepathy and one for parents of autistic children — in the very near future. 👉🏼 You can register for Ditte's mastersclasses at https://ditteyoung.com The Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give. Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Season Two of the Deep Kimchi Pod is all about the incredible women we know, want to know and who the world needs to know now more than ever. Kicking off our new season is Lisa Rousseau … Lisa is a strategist, storyteller, and accidental stand-up comedian. By day, she’s the COO of DogsThat , one of the world’s leading online dog training companies. Lisa helps scale a thriving business while keeping the team culture rooted in: trust, clarity, and psychological safety… …which, as it turns out, works for both people and dogs. By night, she overthinks everything, writes about leadership, resilience, and the absurdity of life on her Substack and LinkedIn . She occasionally wonders how she ended up married to the same man twice. Lisa has spent years studying human behavior, whether it’s through marketing, improv, parenting a neurospicy family or co-founding a corporate wellness company before wellness was trendy. Lisa firmly believes: clarity = kindness, humor is a survival tool, and if you’re going to bomb at something, at least get a good story out of it. She lives in Fredericton, New Brunswick, Canada, with her blended family, two dogs, two cats, and a lingering suspicion that life is just one long improv game where no one handed her the script. The Deep Kimchi Pod is about badassery, tomfoolery and arriving authentically in life. We’re two Korean-ish bestie broads in their 50's with no F's left to give. Just shooting the midlife shizz with no holds barred.📢 Visit and contact us at https://deepkimchi.substack.com ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
In the Season One finale, Jonni and Michelle check in on how the 2025 New Year’s resolutions are going… or not. Plus! What is the APT. song by Rosé really about? Are you still sticking with the goals you set for 2025? The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give. We’re shooting the midlife shizz with no holds barred. ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Recorded Tues, Jan 14, 2025 Jonni & Michelle dive deeper into some of the book authors mentioned on The Telepathy Tapes podcast. Have you heard The Telepathy Tapes ? 📫 Send us your thoughts! >> The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give. We’re shooting the midlife shizz with no holds barred. ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
We're Obsessed With The Telepathy Tapes Podcast Michelle convinces Jonni to listen to The Telepathy Tapes podcast by Ky Dickens and now she's hooked. Have you heard The Telepathy Tapes ? 📫 Send us your thoughts! >> Also in this episode: Lose less weight to lose more weight Resume resolutions you may have quit Pull Up Palooza progress …and more! Visit the show page for items mentioned on the pod The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give. We’re shooting the midlife shizz with no holds barred. ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
Ask Me Anything Minisode Michelle answers a few of your questions while Jonni basks in the Mexican sun’n surf! Have a nutrition, weightlifting or other question? Get featured on the pod. Leave us a question - we love hearing from you! Send us a question>> In this episode: How fiber and fiber drinks lower “bad” cholesterol Why I’m not a fan of multivitamins My daily average supplement stack Avoid these mistakes when consuming fiber drinks What to do when the No Fail fat loss nutrition feels like too much food! The #1 tip for ensuring you achieve whatever it is you truly want How to keep your Pull Up Palooza progression streak while traveling… …and more! Visit the show page for items mentioned on the pod The Deep Kimchi podcast is all things fitness, fun, & tomfoolery with two Korean-ish bestie broads in their 50's with no F's left to give. We’re shooting the midlife shizz with no holds barred. ❗️WARNING - Not for sensitive ears or the easily offended. There. You’re warned. Enjoy, share and leave us comments or questions below! Thank you so much for listening and sharing laughs with us. Visit and contact us at https://deepkimchi.substack.com Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
