Podcast Summary: "Aging, Health, & the 80-YEAR OLD Who Completed an IRONMAN!"

Podcast: Welcome to the Party
Hosts: Abby Wambach, Julie Foudy, Billie Jean King
Guest: Natalie Grabo (Ironman Triathlete)
Release Date: December 9, 2025

Overview

This episode centers on defying expectations around aging, staying healthy through midlife and beyond, and the incredible story of Natalie Grabo, who became the oldest woman (at 80 years old) to complete a full IRONMAN World Championship in Kona. The hosts discuss their own experiences with aging and health, cover current events in women's sports, and draw inspiration from Natalie’s unwavering dedication and mentality. The tone is candid, humorous, and deeply motivational—fully in the spirit of “Welcome to the Party.”

Key Discussion Points & Insights

1. Midlife Health, Aging, and Longevity

(Starts ~00:40)

• Abby Wambach’s new wellness journey:
  Abby shares her struggles with perimenopause and the changes in her mid-40s body, including joint pain and how past athletic wear-and-tear affects aging.
• Testing and supplements:
  Abby talks about being proactive—starting a longevity protocol, wearing a continuous glucose monitor, and consulting a doctor (with a reminder “consult your doctor!”).
• “I want to live long well. I don’t want to just live long.” —Abby Wambach (01:47)
• Both Abby and Julie Foudy emphasize adopting healthier eating habits and cutting down on processed foods, sugar, and gluten for better aging.

2. Party Starter: Women's Sports Headlines

(Starts ~07:29)

Emma Hayes on Players Going Overseas

• Hayes is praised for urging celebration, not scrutiny, of women’s soccer players having choices (US vs. European leagues).
• “It almost feels like we always have to ask that question because it’s women.” —Emma Hayes, paraphrased by Julie Foudy (07:55)
• Abby’s “hot take”: NWSL is more competitive than many European women’s leagues; this is debated with Julie.

WNBA’s Head Coaching Representation Gap

• Discussion of the lack of Black female head coaches in the WNBA after extensive recent coaching turnovers.
• “Part of supporting women’s sports is continuing to talk about where representation is strong and also where it is missing.” —Abby Wambach (13:04)

First Women's Sports Betting App

• Julie expresses concern about sports betting culture, especially among teens, as Rival becomes the first betting app focused exclusively on women’s sports.
• Appreciation for the business milestone, but mixed feelings about encouraging more betting.

Beauty Industry Invests in Women’s Sports

• Beauty brands are leading new sponsorship growth in women’s sports, reflecting increased investment and cultural relevance.

3. Interview: Natalie Grabo – 80-Year-Old IRONMAN Finisher

(Starts ~24:44)

Natalie’s Story

• Natalie is a retired software engineer, mother of two, grandmother of four, and began swimming at 59.
• She completed three half-Ironmans (70.3s) the same year as her full IRONMAN finish.
  “I love moving, I love training. I like that better than the race itself.” —Natalie Grabo (25:23)
• Training for 21 years; leans on consistency and adapts training to stay injury-free.

Mindset & Motivation

• Was denied sports as a girl due to the era, but always had a competitive spirit.
• “I think it happens when you’re born. You’re born with a competitive spirit… We had no sports…” —Natalie Grabo (28:12)
• Finds no “suffering” in training: “I have a very strong mind. I can sit on a trainer bike with just my music for five and a half or six hours and I can be fine because I love it.” —Natalie Grabo (29:07)
• Strong family support: Her daughter cheers her on at races, enhancing the experience.

Demanding Logistics & Physical Realities

• Strict race cutoff times mean even seconds count (must finish under 17 hours).
• Adapting training to avoid injury: Does run-walks, limits total running mileage, and leverages triathlon’s cross-training structure.
• Experience with Kona’s harsh environment (heat, humidity) gives Natalie an edge.

Crossing the Finish Line at 80

• Emotional recounting of stumbling (tripping) just before the finish, insisting it was part of the journey.
• “There are such a few human beings on the planet who could get to that point… With this stumble as well… It was one of the most inspiring things I have ever seen in my life.” —Abby Wambach (38:44)
• The importance of having supportive role models and being one for others: “There’s so many wonderful, strong women who competed that day… They inspire me too.” —Natalie Grabo (38:57)

4. Wisdom on Aging & Movement

(Rapid Fire, Party Popper Segment, ~45:16)

• Consistency as a key: For both training and daily life, Natalie sticks to routines.
• Fighting aging:
  “I don’t want to ever feel like I’m getting older… just keep moving and doing things and being interested in things.” —Natalie Grabo (46:33)
  “If I’m strong physically, my husband needs a lot of care… I couldn’t help him like I do.” —Natalie Grabo (47:05)
• Best advice: Be the best you can be with your unique gifts; you don’t have to be the best, just YOUR best (47:56).

Notable Quotes and Moments

| Timestamp | Quote / Moment | Speaker | |------------|----------------------------------------------------------------------------------------------------------------------|------------------------| | 01:47 | "But more than anything, I want to live long well. Right? Like, I don't want to be... I'm afraid that the wear and tear we did on our bodies... what my 50s, 60s, 70s, and hopefully 80s look like and feel like." | Abby Wambach | | 06:32 | "She is the record-breaking Ironman finisher... the oldest woman to ever race in the Ironman." | Julie Foudy | | 13:04 | "For us, part of supporting women’s sports is continuing to talk about where representation is strong and also where it is missing." | Abby Wambach | | 25:23 | "I do it because I love it. I love moving, I love training. I like that better than the race itself." | Natalie Grabo | | 28:12 | "I think it happens when you’re born. You’re born with a competitive spirit... We had no sports..." | Natalie Grabo | | 29:07 | "I have a very strong mind. I can sit on a trainer bike with just my music for five and a half or six hours and I can be fine because I love it." | Natalie Grabo | | 34:37 | "It seems amazing what you’re doing and setting such a great example for us though... you’ve got me so wound up now. Like, you’re like, I’m ready to go." | Billie Jean King | | 38:44 | "With this stumble as well. That was... one of the most inspiring things I have ever seen in my life." | Abby Wambach | | 46:33 | "I don’t want to ever feel like I’m getting older and I don’t understand why you would want to accept getting older... Just keep moving and doing things and being interested in things." | Natalie Grabo |

Timestamps of Important Segments

• 00:40: Abby and Julie discuss midlife health, perimenopause, and wellness goals
• 07:29: Party Starter: Emma Hayes, European transfers, NWSL vs. Europe
• 13:04: Representation in WNBA coaching ranks
• 15:45: Betting app focused on women's sports
• 17:45: Beauty industry investing in women’s sports
• 24:44: Interview—Natalie Grabo introduction
• 25:23: Natalie shares her motivation and training philosophy
• 28:12: On being born competitive and denied opportunities as a girl
• 30:46: Explaining Ironman rules, logistics, and cutoffs
• 31:54: Adjusting training for aging athletes, run-walk method
• 33:43: Billie Jean King connects Natalie to her mother’s “never stop moving” mantra
• 36:37: Emotional moment: crossing the finish line at Kona with a stumble
• 38:44: Abby’s moving reaction to Natalie’s finish
• 45:16: Rapid-fire “Party Popper” questions—pump-up songs, breakfast, advice on aging
• 47:56: Natalie’s mantra on being your best
• 49:45: BJK and Julie discuss Title IX, generational opportunities

Closing Reflections

• Movement is essential to aging well: Both body and mind benefit from staying active; don’t accept decline.
• Role models matter: Natalie looks up to fellow older women athletes and serves as an inspiration for future generations.
• It’s never too late: Natalie only learned to swim at 59, proving change and achievement are possible at any age.
• Be your best: Focus on maximizing your own gifts and efforts, not comparing to others.

“Whatever you can do, be the best version of yourself. It doesn’t have to be running an Ironman... just keep moving.” —Julie Foudy (47:59)

For the Party People

This episode is a powerful celebration of resilience, community, and shattering limits around age and ability—delivered in the infectiously fun, encouraging style of Abby, Julie, and Billie Jean King. Whether you’re confronting aging, starting a new sport, or just want inspiration for living well, Natalie Grabo’s story is the North Star you didn’t know you needed.