Navigating Fitness Trends for Women 45-55

This week, I am joined by Ben Bruno—a Los Angeles–based trainer whose client roster ranges from professional athletes to musicians, actors and models. Known for his no-nonsense approach, Ben believes that while every person is different, the principles of good training remain the same: simple, consistent, and effective work tailored to the individual.

In this conversation, Ben cuts through the noise of social media fitness trends and breaks down what really works for building strength, staying mobile, and aging well. With nearly two decades of experience, he’s trained stars like Jessica Biel and Chelsea Handler, yet his message applies to anyone with a goal, a positive attitude, and the willingness to work hard.

In this episode, Ben Bruno shares why consistency and the basics always outperform flashy trends, and how real-world training differs from what we see online. He breaks down the three pillars of longevity—strength, mobility, and conditioning—explains why full-body workouts often work best, and highlights the key exercises everyone should master. Ben also dives into how women can stay strong and confident into midlife, the dangers of comparison culture, and why sustainable, smart training beats gimmicks every time.

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Where to find Ben Bruno

Instagram: benbrunotraining

Twitter: @benbruno1

Fitness app: https://benbruno.com/start/

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I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

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Topics discussed:

00:00: Consistency over quick fixes; Jessica Biel & Chelsea Handler’s long-term training

05:18: Social media fitness vs. real-world training; flashy trends vs. basics

07:18: Longevity & aging

11:09: Full-body training vs. body-part splits; flexibility & practicality

14:11: Unrealistic fitness standards

20:05: Nutrition & biohacking noise

26:05: Exercise dose & sustainability: overtraining risks, exercise as medicine

29:00: Men vs. women in training; goals vs. needs; injury considerations

35:00: Progressive overload, RPE (rate of perceived exertion), strength testing

42:07 : Essential exercises: Bulgarian split squat, chin-ups (vs. squats/deadlifts)

44:11: Core training, injury prevention, importance of rotational strength

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