Strong After 50

About Strong After 50

Strong After 50 is a weekly podcast for men and women over 50 who want to get stronger, leaner, and fitter. Each episode breaks down practical strength training, mobility work, sprinting, injury prevention and building muscle after 50, backed by 30 years of training and coaching. This is your place to build a stronger body, sharper mind, better relationships and healthier habits for the second half of life. Real training, real conversations and practical advice that actually works over 50. strongafter50.substack.com (https://strongafter50.substack.com?utm_medium=podcast)

Publisher

Strong After 50

Category

health & fitness · health & fitness

Language

en

Explicit

No

First episode

3 Aug 2025

Latest episode

25 Oct 2026

Latest episodes

53 episodes in the feed.

1. 

   25 Oct 2026

   E43 - Why Women Over 50 Need Heavy Weights and Impact Training

   This week I’m joined by Patricia Siegel, of the Substack Menopause Training Blueprint (https://menopausetrainingblueprint.substack.com/) - Patricia is a sports scientist/coach who helps women train through perimenopause and menopause. We get into what actually changes in your body during this stage: fatigue, shifting hormones, and fat moving to new places. Patricia breaks down why strength training matters more now than ever, why lifting heavy won’t make you bulky, and why your bones need impact to stay strong. She also shares how often to train and how hard, plus one of the simplest fat-loss tools there is: walking after meals. If you’re a woman in midlife, or you train with one, this is a practical, no-nonsense listen. Stay consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe (https://strongafter50.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4)

2. 

   18 Oct 2026

   E42 - Keep It Simple: Building Healthy Habits That Last

   We have more health and fitness information available than ever before, yet staying healthy often feels more complicated than it needs to be. In this episode of Strong After 50, I sit down with Chris Deavin (https://myhealthcoach.substack.com/) of the Substack - The Resilient Life, to discuss why getting back to basics might be the most effective approach to improving our health, fitness and longevity. We explore the importance of eating natural, nutrient-dense foods, reducing ultra-processed foods, moving consistently and building simple habits that fit around everyday life. Chris shares his experience experimenting with keto, why he believes in doing something challenging every day, and how small, non-negotiable habits can build resilience over time. We also discuss why consistency matters more than perfection, particularly as we get older, and why something as simple as a 10-minute walk after dinner can make a difference. The takeaway? You don’t need another complicated diet or training program. You need a handful of good habits you can stick with for years. Confused about what to eat? Not sure which gym program to follow? Start here: 14 programs and counting (https://strongafter50.com/library/#programs), with a new one added every month. Paid members also get the members-only chat, where you can ask me your health and training questions directly. Stay consistent. Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe (https://strongafter50.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4)

3. 

   12 Oct 2026

   E41 - Ultra-Processed Foods: If It Comes in a Packet, It’s Probably Not Food

   Here’s a stat that stopped me in my tracks the other day. In Australia, 42% of our calories now come from ultra-processed food. The US is at 59%. The UK at 57%. Canada at 48%. Even Japan, a country we think of as eating clean, sits at 38%. Close to half of what we eat isn’t really food. 🤦♂️ In this episode * The label test. I stumbled across a review of the best Greek yogurts in Australia, and it surprised me. The good ones have only two or three ingredients: milk, live cultures, sometimes cream. The rest add milk powder, starch, gums, gelatin and sugar. Once you get to the fruit-flavoured ones, it’s barely yogurt anymore. It’s a sugary dessert we think is healthy because of the name. * Bread is the same story. A proper sourdough is flour, water, salt and starter. Some of the soft, long-life supermarket breads have up to 15 ingredients, most of them there to keep it on the shelf longer. * The rule I keep coming back to. A doctor friend who worked on the Australian Biggest Loser would say: if it comes in a can or a packet, it’s probably not food. There are exceptions, like tinned tuna, but as a rule of thumb it’s hard to beat. * Ultra-processed food and the ageing brain. Researchers are looking at whether ultra-processed food is contributing to the rise in Alzheimer’s. I’ll dig into that research properly in a future newsletter. * Count your calories for two weeks. This is worth doing for everyone. Don’t change your eating, just track what you normally eat with an app. Most people will be genuinely surprised by what they find. * What bodybuilders get right. I learned a lot about food at a very young age when I coached my best friend for a bodybuilding competition. I read Arnold’s Encyclopedia of Bodybuilding and The Scientific Approach to Bodybuilding. Bodybuilders understand how food affects their body better than most people. * How I actually eat. Same breakfast every day. Two or three lunches on rotation. Food prep on Sunday afternoon. The same shopping list every week. And no planned cheat meals, because life always throws one at you anyway. Key takeaways * Read the ingredient list. Fewer ingredients usually means less processing. * Pick plain over flavoured. Add your own fruit. * Swap soft supermarket bread for real sourdough. * Track your food for two weeks without changing anything. Awareness comes first. * Build a routine: a set breakfast, a shopping list and a Sunday prep session. * Don’t schedule cheat meals. They’ll find you anyway. Coming up on the podcast * Chris is back this week to talk about the clients he’s training and how he coaches different groups. * Patricia, a US-based personal trainer, joins me to talk about training through menopause and perimenopause. * Anna will be back to talk about the injuries she’s seeing in clinic. * Mick is coming on after two knee surgeries in quick succession, to talk about what went wrong and what he’s learned. If you’ve missed the podcast, let me know in the chat. It’s good to be back. Join the Strong After 50 Members Hub (https://strongafter50.com/library/) for a library of training, eating and recovery programs. New programs added every month. Everything included for only $7US per month. Stay consistent,Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe (https://strongafter50.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4)

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

1 ratings

Spotify

5.0 / 5

5 ratings

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Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.

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