How Women of 40 Should Train for Fat Loss and Muscle Building with Ben Bruno
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.
Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0
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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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