Episode Details

Women over 35: if you're eating less, training harder, and getting nowhere, the problem isn't your willpower; it's your physiology. In this episode of The True Form Podcast, women's health coach Emily Spurling breaks down exactly what changes in a woman's body after 35, why cortisol and declining estrogen drive stubborn weight gain (especially around the midsection), and the strength training, protein, and nervous system shifts that actually work.

Emily is the founder of Karma Being and creator of The Strong, Calm & Lean Method, a framework built for women 40+ navigating perimenopause, menopause, and midlife body changes. After 16+ years of running wellness retreats around the world and coaching thousands of women, she blends the science of female physiology with the mindset and subconscious-belief work that most fitness coaches skip entirely.

In this conversation, we cover:

🔸 Why standard fitness advice fails women over 35.

🔸 Perimenopause, estrogen decline, and cortisol belly explained.

🔸 How much protein women actually need (and why it increases with age).

🔸 Heavy strength training for women: 2 to 3 sessions of 30 minutes. 

🔸 The 95/5 rule: how your subconscious runs your health decisions.

🔸 PSYCH-K and Bruce Lipton's Biology of Belief.

🔸 The "alias technique" for quieting your inner critic (Jack tries it live).

🔸 Nervous system regulation, physiological sighs, and stress resilience.

🔸 Why intuitive eating only works once your gut is healed.

🔸 The one 2-minute daily habit Emily would give every person on the planet.

Whether you're a woman in perimenopause, a coach working with women 40+, or someone curious about the mind-body connection, this episode delivers both the science and the practical steps.

🔗 CONNECT WITH EMILY SPURLING

Website: https://karmabeing.com 

Method: The Strong, Calm & Lean Method

Retreats: Sri Lanka (Nov/Dec 2026) & Thailand (June 2027)

Corporate wellbeing offerings available via her website

THE TRUE FORM PODCAST

Hosted by Jack Graham - personal trainer, coach, and host exploring Mind, Body & Identity.

New episodes every week.

🎧 Available on Spotify, Apple Podcasts, YouTube or wherever you listen to your podcasts.  

Watch me on YouTube:

https://youtu.be/TZVWBA0G3dQ

📌 REFERENCED IN THIS EPISODE

• PSYCH-K - subconscious belief change modality.

• Bruce Lipton - The Biology of Belief.

• Tracy Anderson Method.

• "Duped" - ABC documentary on food labelling.

• Toastmasters.

• Physiological sigh (double inhale, long exhale).

#WomensHealthOver40 #Perimenopause #StrengthTrainingForWomen #TrueFormPodcast #MidlifeHealth

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Want to put what you just heard into practice? I've distilled the biggest lessons from 287 episodes into a free guide: 9 strategies to boost your performance without working overtime. No fluff, no gimmicks. Just the fundamentals that actually work. Grab it at https://www.trueformpodcast.com/true-form-guide 

Want the quick takeaways? Read the blog post for a full breakdown of the episode. https://www.t