Lift Free And Diet Hard with Andrew Coates

#338 Susan Niebergall - Muscle and Strength For Healthy Aging

Feb 13, 2025

Susan Niebergall, author of "Fit at Any Age" and esteemed fitness coach, shares her insights on healthy aging and strength training. She recounts her personal journey through hip replacement surgery, emphasizing the importance of pre-surgery strength and rehabilitation. The discussion pivots to how strength training can dramatically reduce fall risks and improve mobility for older adults. Niebergall highlights motivating fitness journeys across generations and stresses the need for increased protein intake to support aging healthily.

47:52

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Episode guests

Susan Niebergall

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Episode notes

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Quick takeaways

Promoting fitness at any age is essential, as evidenced by the guest's journey challenging stereotypes about health and strength for older adults.

Prehabilitation before surgery significantly improves recovery outcomes, highlighting the importance of proactive physical preparation for hip replacement.

Deep dives

Embracing Age in Fitness

The podcast highlights the significance of promoting fitness and health at any age, especially for women over 60. The guest, who is one of the few prominent female fitness authorities in this age group, emphasizes her goal of being a positive example in the industry. She aims to challenge the stereotype that fitness is only for the young, showcasing that progress and goals can be achieved regardless of age. This theme reinforces the growing focus on longevity and metabolic health in the fitness community.

Intro

2min

A Journey to Recovery: Metabolic Health and Hip Surgery

14min

Strength Training for Healthy Aging

10min

Fitness Journeys at Any Age

5min

Navigating Health in Aging

9min

Boosting Protein Intake: Practical Tips

5min

Building a Protein-Centric Diet for Healthy Aging

3min

Susan Niebergall represents something rare in the fitness industry - a fitness authority over the age of 60. Susan dives into the importance of resistance training to build strength and muscle as we get older.

Susan shares:

-How her own dedication to muscle and strength let to a better outcome and faster recovery from her hip replacement surgery.

-The importance of strength and muscle to reduce risk of fall injuries, and reduce risk of a catastrophic outcome in case of a fall.

-Why you need to lift “heavy” and what “heavy” means in context.

-What you need to change/focus on in your training and nutrition as you get older.

-And much more.

00:45 Susan's Journey in the Fitness Industry

01:54 Hip Replacement and Rehabilitation

03:36 Pre-Surgery Preparation

09:02 Post-Surgery Recovery

15:51 The Importance of Strength and Mobility

18:41 Reducing Fall Risks and Enhancing Balance

21:20 The Necessity of Heavyweights

22:21 Balancing High Impact and Bone Health

23:11 Strength Training for Older Adults

24:40 The Shift Towards Lifting in Later Life

27:19 Encouraging Fitness Across Generations

31:51 Nutritional Adjustments with Age

39:29 Prioritizing Protein Intake

45:21 Resources and Final Thoughts

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