The Hidden Key to Aging Well for Women: Strength Training Over 50 with Dr. Cindy Dallow

Optimal Aging

In this episode of The Optimal Aging Podcast, Jay Croft speaks with Dr. Cindy Dallow—a registered dietitian, endurance athlete, and now certified personal trainer—about her unexpected journey into strength training in her 60s. Despite her impressive background in nutrition and Ironman triathlons, Cindy had never lifted weights… until she realized she couldn’t put her suitcase in the overhead bin or do a single push-up.

Cindy shares how strength training changed her perspective—and her practice. She now coaches other women through menopause with a focus on building strength to prevent osteoporosis, manage menopause symptoms, and maintain independence as we age.

This conversation is packed with inspiration and practical takeaways for health and fitness professionals working with older adults, particularly women navigating menopause.

👤 Guest: Dr. Cindy Dallow
Bio: Cindy Dallow, PhD, RD, is a registered dietitian, personal trainer, and endurance athlete who runs Midlife Food and Fitness, helping women over 50 navigate menopause with strength, confidence, and science-backed nutrition.
Links:

• Website: https://midlifefoodandfitness.com
• Strong Enough Program: https://midlifefoodandfitness.com/strong-enough

Episode Highlights & Timestamps

💪 Why Strength Training Matters After 50

00:00 – Cindy’s realization that aerobic fitness wasn’t enough
03:20 – How strength training changed her body and practice
09:45 – Her mother’s decline and the fear of frailty

🌿 Nutrition & Menopause

11:00 – How Cindy coaches women on heart and bone health
13:00 – Role of plant-based diets, sleep, and stress management
17:00 – Soy, phytoestrogens, and reducing menopause symptoms

🚫 Debunking Myths

20:00 – You don’t need to “eat clean” or perfectly
25:00 – Gym intimidation is real—and beatable
35:00 – No, lifting won’t make you bulky

🧠 Motivation & Mindset

29:00 – Why “strong enough” is a personal standard
32:00 – Lifting heavy vs. progressive resistance
38:00 – How to start simply and build confidence

🎤 Host: Jay Croft
Jay helps fitness professionals over 50 grow their businesses with better marketing, messaging, and content.

📬 Join the newsletter: https://primefitcontent.com
📱 Follow on Instagram: https://www.instagram.com/primefitcontent

If you loved this episode, share it with a friend or tag us using #OptimalAging