Why your workout should change with each new decade | Gabby Reece & Dr. Federica Amati

ZOE Science & Nutrition

ZOE

Nutrition, Health & Fitness, Education, Science

4.6 • 4.9K Ratings

🗓️ 13 March 2025

⏱️ 59 minutes

🔗️ Recording | iTunes | RSS

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Summary

Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages? In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free. She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run. Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 🥑 Make smarter food choices. Become a member at http://zoe.com Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages? In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free. She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run. Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life. 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 01:57 Quickfire questions 03:50 From college kid to pro-athlete 05:30 Risks of repetitive exercise 06:05 Best injury prevention tips 07:10 Prehab vs rehab 12:20 Fitness during pregnancy 17:20 Keeping fit with a family 22:12 How to workout in your 50s 24:30 How to age better 27:44 This makes you feel better instantly 29:20 The truth about core workouts 31:48 Foot strength in older age 35:40 3 ways to stick to your fitness plan 42:28 You need this everyday 46:35 Get outside for this many minutes each day 48:10 Give yourself a 90 day reset 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Transcript

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0:00.0	Welcome to Zoe Science and Nutrition, where world-leading scientists explain how their research can improve your health.
0:11.0	Do you ever look at old photos and think,
0:15.0	I should have felt happier with how I was. I wish I was still in such good shape.
0:20.0	Perhaps today you feel powerless. You can't move
0:23.8	like that anymore and more life responsibilities make it hard to fit in exercise every week. It's natural
0:30.6	that as we age, many of us feel like peak physical form is a thing of the past. But what if I told
0:36.4	you that peak fitness need not be a fleeting
0:38.5	memory? There are good reasons why you can achieve it at any stage of life. Today's guest is
0:44.6	Living Proof. She's adapted her fitness routines at every life stage, from professional volleyball
0:50.0	career to motherhood and now to thriving and exuding vibrant energy in her 50s.
0:55.0	Her journey shows that peak fitness is about adapting to life's transitions, and importantly,
1:01.0	it's also about knowledge. Knowledge you can only gather with age and experience.
1:07.0	In this episode, Gabby Reach shows us how to train like a lifelong athlete.
1:13.8	Named one of the 20 most influential women in sports by women's sports and fitness magazine,
1:19.4	Gabby's a former professional volleyball player, Nike's first female spokesperson, a wife and a mother of three.
1:27.0	She's joined by Dr. Federica Amati, Zoe's head nutritionist,
1:31.2	a scientist at Imperial College London, and author of the best-selling book, Everybody Should
1:35.5	Know This. Together, they dive into the movement and nutrition strategies you need at each stage
1:41.2	of life. You'll come away from this episode with practical tools to
1:45.5	stay strong and show up for yourself no matter what life throws your way. And if you're
1:53.9	looking for ways to show up more consistently for your health, and I'm guessing you are as you're
1:58.4	listening to this podcast, do check out Zoe's
	...

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