40FIT The Podcast : Real Talk for Women Over 40

Episod

• 
  The Truth About Fasted Workouts Women Keep Getting Wrong 18.08.2026 42min

  Join the September 40fit Challenge - https://ontrack40fit.com   Email us with your questions and stories support@ontrack40fit.com   Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/   Morning workouts, fasted training, and building a routine that actually sticks Nikki and Leanne answer a listener question about morning routines, sleep, and whether you need to eat before training. They break down the fasted versus fed workout debate, share what works in their own routines, and explain why consistency, sleep, and a low-friction setup matter more than internet rules.In this episode, Nikki and Leanne also cover a few weekly favorites, a gym ick, and one practical core exercise tip that makes cable crunches work better. Key topics Leanne shares that she’s feeling more in control after studying for her MNU nutrition qualification, even with three exams coming up. Nikki talks about how holidays can disrupt a good routine, and why it helps to loosen control without losing momentum entirely. A listener question from Lucy kicks off the main topic: when to sleep, when to train, and whether fasted workouts are a bad idea for women. Leanne says the fasted versus fed debate is overcomplicated online, and that the best approach depends on how you feel and perform. They call out the fear-based messaging around cortisol and fasted training, especially the idea that women must eat before exercise. They explain that fasted training is more relevant for long endurance or high-demand sessions, not necessarily a 30 to 45 minute weights workout. Nikki shares her personal approach: a half protein shake before training, then the other half after, so she gets a bit of fuel without adding much to her day. Leanne explains how fueling the day before, especially with enough carbs, helps with harder sessions like leg day. Both hosts stress that sleep is non-negotiable and can affect food choices, training quality, and overall consistency. They discuss why morning workouts work for them mentally, because getting it done early removes the option to negotiate it away later in the day. Leanne describes the ripple effect of an early workout: more water, better food choices, more patience, and feeling more in control. They close with a practical workout setup tip: make your workout slot non-negotiable and remove as many decisions as possible the night before. Timestamps (00:00) Blonde hair chat and weekly catch-up(00:53) Leanne’s study load and exam nerves(03:24) Nikki’s routine, holidays, and why breaks can feel disruptive(05:01) Lucy’s question on morning routines and fasted training(06:30) Why the online fasted training debate gets so noisy(08:04) Cortisol, exercise stress, and what the evidence actually says(09:13) When fasted training makes sense and when it doesn’t(09:43) Leanne’s coffee plus protein powder morning routine(10:59) Old fat loss advice versus today’s cortisol warnings(11:49) Why some clients need food before training and some don’t(12:19) How Nikki shifted from 5 a.m. workouts to 6 a.m.(12:49) Half a protein shake, less pressure, and testing what feels best(14:19) Appetite timing and why mornings are not when Nikki is hungriest(14:46) Fueling the day before for better training performance(15:34) Friday takeaway night and using carbs to support Saturday leg day(16:04) Sleep as the foundation for good training and food decisions(17:02) Bedtime routines, Oura scores, and the impact of consistent sleep(18:12) Gradually shifting your wake-up time instead of forcing it(18:42) Morning workouts are not easy for everyone(19:06) Why early training removes decision fatigue(20:07) The importance of laying out workout clothes the night before(20:37) Why people who train in the morning still feel tired(21:07) How later workouts keep getting pushed back(22:37) Adapting your routine and shifting your circadian rhythm(23:20) Leanne on why mornings are the only slot that works fo
• 
  The Wild West of Wellness: Supplements, Hormones, and Viral Lies 11.08.2026 39min

    In this episode, Nikki and Leanne explore the impact of online noise, misinformation, and the obsession with quick fixes in health and fitness for women over 40. They emphasize the importance of sticking to basics, understanding the motives behind viral content, and focusing on sustainable habits.   Keywords women over 40, health, fitness, online noise, misinformation, basics, sustainable habits, Instagram, fitness myths, hormonal health   Key Topics Impact of online noise and misinformation on women's health The role of social media algorithms in spreading unregulated advice The importance of sticking to basic, sustainable health habits The motives behind viral fitness claims and their lack of scientific backing The influence of influencers and unqualified health advice The significance of understanding your own lifestyle and needs The dangers of overcomplicating health and fitness with trendy hacks The importance of consistency and long-term habits over quick fixes The need for credible, research-based information in health decisions Practical tips for women over 40 to maintain health and fitness Sound Bites "Certainty and novelty drive viral content" "Most issues are a knock-on effect from basic habits" "Look out for influencers claiming absolute certainty" Chapters 00:00Introduction: Navigating online noise in health and fitness 02:05The impact of social media algorithms on health advice 04:03The distraction of trendy hacks and viral claims 05:59The importance of sticking to basics for sustainable health 08:09The influence of influencers and unregulated advice 10:06Common misconceptions about calorie intake and fat loss 12:00The rise of affiliate marketing and sponsored content 13:59The complexity of hormonal health and the importance of balance 15:57Practical, sustainable habits for women over 40 18:02The dangers of overcomplicating health with trendy hacks 19:57The importance of long-term consistency and self-awareness 21:56The impact of misinformation on exercise and nutrition choices 23:46The role of credible information and research in health decisions 25:57Upcoming free coaching session and community support 27:52Personal updates and reflections from Nikki and Leanne 30:01Addressing the online noise and online 'icks' 31:54The truth about Amazon affiliate links and online marketing 34:00Enjoying simple pleasures: Fish and chips and staycations 35:52Reflecting on living authentically and sustainably 37:59Closing remarks and upcoming plans     un fortunately we have had to postpone the fatloss clinic but you can join the September 40fit challenge waitlist here - https://ontrack40fit.com Email us with your questions and stories support@ontrack40fit.com   Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/  
• 
  How a Life Reset Can Help You Rebuild Friends and Confidence after 40 07.08.2026 38min

  Join the 40fit waitlist - https://ontrack40fit.com Email us with your questions and stories support@ontrack40fit.com Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/ In this episode, Nikki and Leanne discuss navigating life's upheavals, building new routines, making friends in your 40s, and embracing the opportunity to start over after major life changes.   Keywords   self-improvement, friendship, life transitions, health, fitness, mental resilience, making friends, new beginnings, community, personal growth   Key Topics The importance of small, consistent actions in life changes Strategies for making friends in your 40s and beyond Reframing upheavals as opportunities for growth The role of community and online connections Balancing priorities during major life transitions The mental shift from seeking external validation to self-improvement Practical tips for rebuilding routines and confidence The significance of mental resilience and self-compassion Chapters 00:00Introduction: Embracing Change and New Beginnings 02:02The Challenges of Parenting and Holiday Juggling 04:10Jodie's Story: Navigating Major Life Transitions 05:54Normalizing the Feelings of Losing Yourself 08:08Small Steps to Reclaim Your Identity 10:06Building Confidence and Making New Friends 12:08Online Communities and Social Connections 14:06Overcoming Social Awkwardness in Your 40s 15:53The Power of Repetitive Environments for Friendship 17:58Sharing Vulnerabilities to Build Deeper Connections 20:03The Excitement of Starting Over 22:05Small Steps and Confidence in New Environments 24:00The Empowerment of Rebuilding Your Life 26:08Celebrating Personal Achievements and Progress 28:01The Joy of Simple Pleasures and Routine 30:05Addressing the 'Ick' Moments and Online Targeting 32:01The Realities of Supplements and Long-term Goals 34:00Favorite Food and Self-care Highlights 35:59The Power of Small, Consistent Actions 38:00Community Engagement and Closing Remarks    
• 
  Enjoying Your Holiday Without Guilt: Practical Tips for Staying Ontrack 29.07.2026 45min

  Join the 40fit waitlist - https://ontrack40fit.com Email us with your questions and stories support@ontrack40fit.com Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/   In this episode, Nikki and Leanne explore how to enjoy holidays without compromising your health and fitness goals. They share practical tips on maintaining balance, managing expectations, and returning to routine after vacation. Keywordsholidays, fitness, health, balance, routine, mindset, nutrition, movement, holiday tips   Key Topics Balancing enjoyment and health during holidays Reassessing success and goals for holiday periods Practical strategies for maintaining routine Mindset shifts around food and movement Managing post-holiday weight and bloating   Titles How to Enjoy Holidays Without Sabotaging Your Progress Balancing Fun and Fitness on Vacation   Chapters 00:00Introduction: Why Holidays Don't Have to Derail Your Progress 01:52Maddie's Story: Overcoming Challenges with Partial Deafness 03:51The Myth of All-or-Nothing Holiday Mindset 08:06Defining a Successful Holiday: Enjoyment and Balance 12:04Strategies for Maintaining Routine While Traveling 18:54Changing Perspectives: Seeing Food and Movement Differently 25:01Post-Holiday Body Changes and How to Manage Them 28:53Returning to Routine: The Key to Long-Term Success Resources Walida Skin Food Pedal Power Bike Lessons
• 
  The Power of Range Targets in Achieving Your Fitness Goals 13.07.2026 41min

  Join the 40fit waitlist - https://ontrack40fit.com   Email us with your questions and stories support@ontrack40fit.com   Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/   Summary In this episode, Nikki and Leanne explore the concept of range targets in dieting and fitness. They discuss how flexible targets can reduce all-or-nothing thinking, improve consistency, and enhance long-term success. Keywordsrange targets, flexible dieting, fat loss, nutrition, fitness, mindset, sustainable habits   Key Topics Range targets and their role in flexible dieting The psychological benefits of using ranges instead of fixed numbers How range targets help avoid all-or-nothing mindset Practical examples of setting and using range targets for calories, steps, and workouts The importance of sustainability and long-term mindset in fat loss   Chapters 00:00Introduction to the episode and guest 00:59Nikki shares her recent experience with carbs and workouts 04:56Introduction to range targets and their benefits 06:00Explaining what a range target is for beginners 07:50The psychological impact of fixed vs. range targets 10:01How range targets provide flexibility and reduce guilt 11:57Applying range targets to different variables (calories, steps, workouts) 16:02Common misconceptions about hitting range limits 19:46Range targets and hormonal fluctuations 23:59Long-term sustainability and realistic goal setting 26:58Range targets and maintenance phase 29:56Final thoughts on flexible dieting and mindset 40:08Closing remarks and key takeaways        
• 
  Calorie Counting Doesn’t Work? Why That’s the Wrong Question 02.07.2026 37min

  In this episode of Forty-Fit, Nikki and Leanne react to a viral video claiming calorie counting “doesn’t work” and unpack why that message can be misleading for people trying to manage their weight. They discuss the difference between food quality and energy balance, why whole foods matter but don’t replace calorie awareness, and how “all or nothing” advice can leave people feeling stuck or confused.The conversation also gets personal as Nikki shares a heartfelt story about her son Charlie’s 21st birthday trip to Las Vegas, reflecting on how their relationship has evolved through the teenage years and offering encouragement to other mums navigating similar seasons.Later, Nikki and Leanne talk about the traps of social media hooks, the pressure to optimize everything, and why small, consistent changes often create the biggest results over time. They also share their weekly recommendations, favourite foods, and a reminder that you don’t need a perfect week to make real progress. Topics Covered: Why the claim “calorie counting doesn’t work” is misleading The role of whole foods in weight management Why calorie awareness still matters How small, hidden calories add up Nikki’s Vegas family trip and reflections on motherhood The problem with clickbait hooks on social media Small tweaks that create big results Why six months is enough time to make real progress Notable Moments: Nikki’s emotional story about Charlie turning 21 and choosing to celebrate with family Leanne’s explanation of why calories still matter for fat loss The “bank account budget” analogy for calorie tracking Nikki’s reminder that the answer can be in the calories even when it’s not obvious The discussion on over-optimizing health and losing sight of life enjoyment Best Piece of Advice This Week: We overestimate what we can do in a week and underestimate what we can do in a year.   Join the 40fit RESET - https://ontrack40fit.com/40fit-reset/   Email us with your questions and stories support@ontrack40fit.com   Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/ Mentioned: The 40 Fit Reset begins Monday for returning members.
• 
  Navigating Summer Socials Without Losing Progress 24.06.2026 35min

  In this episode, Nikki and Leanne discuss the challenges of maintaining fitness and wellness routines, especially during the summer months. They share personal updates, including achievements in fitness, and delve into the common struggle of feeling like one has fallen off track. The conversation emphasizes the importance of establishing non-negotiables, making small tweaks to habits, and the power of daily planning to stay consistent and focused on health goals. They also highlight the significance of incorporating simple activities like walking to aid in overall wellness. In this conversation, Leanne and Nikki discuss the importance of getting back on track with health and fitness routines, emphasizing that it only takes three days to regain momentum. They explore the natural ebb and flow of maintaining a healthy lifestyle, normalizing the ups and downs that come with it. The discussion also highlights the significance of living in the present moment and appreciating where you are now, rather than constantly planning for the future. They conclude with motivational insights on choosing faith over fear in pursuing personal goals.   00:00 Introduction and Personal Updates 03:04 The Challenge of Staying on Track 06:05 Navigating Summer Socials and Maintaining Habits 08:58 Establishing Non-Negotiables for Consistency 11:45 The Importance of Small Tweaks 15:00 Resetting and Planning for Success 17:57 The Power of Steps and Daily Planning 20:16 Getting Back on Track: The Three-Day Rule 24:42 The Ebb and Flow of Health and Fitness 31:24 Living in the Now: Embracing the Present Moment     On Track 40 Fit reset (alumni only) - https://ontrack40fit.com/40fit-reset/ Join the 40fit waitlist (suitable for everyone)- https://ontrack40fit.com Email us with your questions and stories support@ontrack40fit.com   Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/   links to episode products Dalba All-in-One Double Serum Multi Balm Stick - https://www.amazon.com/dp/B0CGLX7V7X   Ruby the Cake Artist - https://rubythecakeartist.com
• 
  From BBG to 40FIT: The Journey That Changed Everything 16.06.2026 53min

  Episode 1: Nobody Warned Us About This Welcome to the very first full episode of 40FIT: The Podcast. In this episode, Nikki and Leanne share the stories that brought them into the world of health, fitness, accountability and coaching, and how those experiences eventually led to the creation of 40FIT. From the early days of the BBG community and fitness Instagram to navigating weight gain, perimenopause, motherhood, confidence and changing bodies, this is an honest conversation about the realities many women experience but rarely talk about openly. We also discuss: How Nikki discovered the power of accountability through the original BBG community Leanne's journey through early perimenopause and a hysterectomy in her late 30s Why both of us became passionate about supporting women over 40 The social media messages that leave many women feeling confused and overwhelmed Why gaining weight in your 40s is often far more normal than people realise The simple things that still matter most when it comes to fat loss How 40FIT was born Plus: Nikki's perimenopause tea-making disaster Wet shorts, running and a surprisingly effective hack Our current obsessions, icks and recommendations The best piece of advice we've heard this week Mentioned in this episode BBG (Bikini Body Guide) by Kayla Itsines The importance of accountability and community Protein, strength training and consistency Why social media often overcomplicates fat loss for women over 40 We Want To Hear From You Have a question, story, win, struggle or topic you'd like us to discuss on the podcast? Email us at: support@ontrack40fit.com We'd love to feature your questions and experiences in future episodes. This Week's Recommendations Leanne: Downton Abbey Nikki: Attach your daily walk to something you genuinely enjoy, whether that's your favourite podcast, audiobook or TV show. One Thing To Remember You are not broken. Sometimes the answer isn't more supplements, more restrictions or more complicated advice. Sometimes it's simply about cutting through the noise and focusing on the basics that work.   Join the 40fit waitlist - https://ontrack40fit.com   Email us with your questions and stories support@ontrack40fit.com   Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/
• 
  Welcome to 40 Fit: Real Chats for Women in Their 40s 16.06.2026 34min

  Hosts Nikki and Leanne introduce 40 Fit — a friendly, no-nonsense podcast for women in their 40s. They share their personal journeys, debunk online fads, and explain the community and accountability behind their fat-loss and fitness coaching. Expect relaxed, relatable conversations about perimenopause, hormones, habits, mindset, supplements, relationships and practical tips you can use — plus listener stories, quick-fire questions and ways to join the community.   Join the 40fit waitlist - https://ontrack40fit.com   Email us with your questions and stories support@ontrack40fit.com   Follow us on instagram Nikki -  https://www.instagram.com/nikkigundy/ Leanne -  https://www.instagram.com/leanneland_/