The Critical Decade: Why Women Aged 35–45 Need Muscle More Than Ever

In this episode of The Wellness Script, host Lauren O’Reilly, pharmacist and evidence-based wellness advocate, sits down with Emma Dowling, founder of Empowered Movement and specialist female strength coach.

If you’ve ever felt like you’re “doing everything right” with training and nutrition but nothing is changing, Emma unpacks why that happens - and how to fix it. From under-fuelling and all-or-nothing workouts to strength training in pregnancy, prolapse, diastasis and the crucial muscle-building years between 35–45, she shares a practical, compassionate roadmap to feeling stronger at every stage of life.

This isn’t about shrinking your body; it’s about building one that carries you well into your 70s, 80s and 90s.

Season 1 Sponsor:

This episode is proudly supported by Sona Vitamins, Ireland’s longest-established nutritional supplement producer with over 40 years of science-led expertise. You can learn more and explore their full product range here: https://bit.ly/49nFkuv 

Show Notes 

In this episode, we cover:

Why “I’m doing everything right” often isn’t the full story

How to set your goals (not Instagram’s): strength, energy, weight loss, confidence

Under-fuelling, evening/weekend overeating and how to break the cycle

Diastasis & prolapse explained in simple terms – and how training can help

The latest thinking on strength training in pregnancy and postnatally

How much training is “enough” – and why 3 x 30–35 mins/week can be plenty

Simple, non-intimidating nutrition principles: protein, colour, fibre and adding more in

Why muscle is your “health pension” between ages 35–45

Building your village: asking for help so your health isn’t last on the list

Links & Resources

Emma Dowling – Empowered Movement

Website: https://www.empoweredmovement.ie/

Instagram:   / empowered_movement.ie