In today’s world of ever-evolving fitness advice, it’s hard to find what truly works. The wellness industry is saturated with conflicting information, from overtraining to restrictive diets, leaving many women confused about how to train, eat, and age gracefully. Enter Whitney Johns, a seasoned strength coach and fitness expert, known for her candid approach to health and wellness, and her mission to help women break free from these restrictive cycles.
In a recent episode of the 1st Optimal Podcast, Whitney shared her personal journey and the game-changing insights she’s gained from years in the fitness industry. From bodybuilding to hormone health, gut healing, and sustainable fitness, Whitney provides a refreshing take on what works, what doesn’t, and why muscle is your ultimate ally, especially after 35.
From Bodybuilding to Holistic Health
Whitney’s career began with a passion for bodybuilding, where she climbed the ranks of fitness modeling and graced numerous covers. But over time, she realized that extreme dieting and overtraining weren’t sustainable paths to true health. She began to see firsthand how many women were struggling with hormonal imbalances, metabolic damage, and gut health issues, problems often overlooked in the fitness industry.
“I experienced a lot of yo-yo dieting, hormonal damage, and mental health struggles,” Whitney admits. “When I started exploring hormone optimization and gut health, I realized how connected everything is. Your hormone health, gut health, and mental health are intertwined, and they’re critical for anyone looking to make long-term, sustainable changes.”
This realization was the spark for creating her supplement line and coaching platform, Get Fit with Whit. Whitney wanted to bring high-quality, holistic solutions to the fitness space, solutions focused on hormone health, gut health, and overall wellness. For Whitney, it’s not about just training harder; it’s about understanding your body, fueling it properly, and allowing it to recover.
The Truth About Overtraining and Undereating
One of the biggest issues Whitney addresses in her coaching is the overtraining and undereating cycle that so many women find themselves in. The fitness industry often pushes women to train harder, eat less, and push through exhaustion. But Whitney insists that these practices are not only unsustainable, they can also backfire in the worst ways.
“Most women aren’t lazy, they’re exhausted,” Whitney says. “They think they have to push harder to see results, but that mindset leads to burnout, poor recovery, and hormonal imbalance.”
Whitney emphasizes that muscle is medicine, especially as we age. Strength training plays a crucial role in hormone optimization, metabolism, and overall energy. But women often fear that lifting heavy weights will make them “bulky,” when in reality, muscle mass is essential for keeping the metabolism firing, enhancing insulin sensitivity, and maintaining strength as we age.
Why Hormone Optimization is Key
As Whitney dives deeper into her 30s and beyond, she’s learned that hormones change the rules when it comes to fitness. Training that worked in your 20s might no longer be effective or sustainable once you hit your 30s. The body needs more recovery, better fueling, and smarter training strategies.
For Whitney, hormone replacement therapy (HRT) and peptides have been crucial tools in supporting her body as she ages. But she stresses the importance of testing, data, and working with qualified professionals to ensure that you’re taking the right approach.
“Age doesn’t determine your potential, it’s about optimizing what works against you,” Whitney says. “The right tools and data can help you shift from feeling broken to feeling empowered.”
The Importance of Gut Health
In addition to muscle and hormones, Whitney is passionate about gut health and its massive impact on overall well-being. The gut is often referred to as the “second brain,” and for good reason. It plays a critical role in everything from digestion and energy levels to mood and fat loss.
“I’ve experienced the mental health struggles that come with poor gut health,” Whitney shares. “When your gut is off, it can affect your mood, your energy, your skin, and even your fat loss. Your neurotransmitters, the chemicals that regulate your mood, are produced in your gut. If that system is out of balance, your mental health and physical health are affected.”
Whitney’s supplement line includes products that target gut health, including prebiotic fiber and probiotics. She explains that fiber is critical in helping probiotics thrive, and it’s something that many people overlook in their daily diets. Most Americans don’t get enough fiber, and without it, probiotics can’t do their job effectively.
“I’ve seen so many clients struggle with bloating, fatigue, and skin issues, and the answer is often tied to the gut,” Whitney explains. “Fixing your gut health can be one of the biggest game-changers for your overall wellness.”
Protein and Fiber: The Secret to Fat Loss
Another important point Whitney emphasizes is protein consumption. Many women still struggle to eat enough protein, which is essential for muscle recovery, fat loss, and overall health. Whitney’s advice: don’t be afraid to eat more.
“It sounds counterintuitive, but eating more protein and fiber will actually help you lose fat,” she says. “The key is to eat the right amount of protein, especially as you get older. It keeps you full, fuels your muscles, and helps regulate your metabolism.”
Whitney advocates for a higher protein, higher fiber diet to keep cravings at bay and improve digestion. She often sees clients struggle with restrictive diets that make them feel hungry and deprived, which leads to overeating and fat gain. Instead, Whitney’s approach is about eating for fuel, not restriction.
The Mindset Shift: Training Smarter, Not Harder
One of the most important mindset shifts Whitney encourages is to stop seeing workouts as “punishment” or a way to “earn” food. Instead, she suggests training for capability and focusing on building strength over time, rather than constantly pushing for intensity and calorie burn.
“I used to train twice a day when I was competing, and now I train three times a week with better results,” Whitney explains. “It’s about smarter training, better recovery, and trusting the process.”
As women age, it’s not about doing more, it’s about doing the right things with intention and precision. Recovery becomes just as important as training, and Whitney emphasizes that prioritizing sleep, stress management, and proper fueling will lead to better results and improved mental clarity.
Whitney’s Advice for Women Starting Their Own Journey
For women starting their own health and fitness journey, especially those in their 30s and beyond, Whitney has a powerful message: It’s never too late to make changes.
“Your journey will change as life moves forward,” Whitney says. “If you’re feeling stuck, it’s not because you’re broken. Your body is signaling that it needs a new approach. You don’t need to live with fatigue, weight gain, or hormonal imbalance. With the right tools, you can achieve your health goals at any age.”
Whitney’s story is a reminder that true health is about balance. Strength training, hormone optimization, gut health, and proper nutrition all play a role in creating a body that feels strong, capable, and resilient, no matter your age.
Ready to transform your health after 35?
Start by prioritizing strength training, fueling your body with the right foods, and optimizing your hormones and gut health. And remember, you don’t have to do it alone, get support from experts like Whitney to guide you along the way!
Listen to the full episode now!
Keep in touch with Whitney:
Instagram: whitneyjohns
Facebook: TrainForIt.whitneyjohns
TikTok: @whitneyjohns
YouTube: WhitneyJohnsPA
Ready to Take the Next Step?
Ready to begin your own fitness journey and take control of your health? Book your free consultation with 1st Optimal today and let’s explore how personalized coaching and expert-led strategies can help you achieve your health goals!
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