Podcast: You Are Not Broken
Host: Dr. Kelly Casperson, MD
Episode 359: Fitness Tips and Inspo For Midlife with Alicia Erickson
Date: February 22, 2026
Episode Overview
This episode dives into reimagining fitness, strength, and health for women in midlife, with special guest Alicia Erickson (“Midlife Maven” on Instagram). Dr. Kelly Casperson and Alicia unpack the realities (with humor and candor) of navigating perimenopause, body transformation, mindset shifts, and the often-overlooked empowerment possible in midlife. Both share personal stories and practical advice on embracing change, busting myths, and cultivating habits that support vitality and confidence.
Key Discussion Points & Insights
1. Perimenopause, Puberty in Reverse, and Owning Your Story
[01:04–02:20]
- Introduction to the upcoming "M Factor 2.0" documentary, focused on perimenopause.
- “Perimenopause is crazy… you're reverse puberty-ing with having kids and relationships and jobs and actual responsibilities that you didn’t have to worry [about].” — Dr. Kelly (02:20)
- Recognizing how women’s experiences with shifting hormones mirror adolescence but with added complexity and responsibility.
Notable Quote:
"Perimenopause: your hormones going, you're starting to go offline. Just think about—this is why we think we're crazy. But no." — Alicia ([02:06])
2. Alicia’s Fitness Journey: From Sobriety to Social Media Maven
[03:08–11:12]
- Alicia’s unexpected rise as a midlife fitness influencer didn’t happen overnight.
- She traces her wellness journey back to getting sober at age 45, motivated by mental health needs and dissatisfaction with how alcohol impacted her wellbeing.
- Her transformation began from a place of “helping one or two women” via social posts, before her account caught fire in late 2023/2024.
- Alicia emphasizes authenticity by sharing before pictures and former struggles.
Notable Quotes:
"Overnight success takes 10 years. Just FYI." — Dr. Kelly ([03:31])
"I just got sick and tired of feeling sick and tired. And so I got sober… Sometimes you have to do that a couple times before it just sticks." — Alicia ([05:20])
3. Tools for Sobriety and Habit Change
[05:45–08:01]
- Alicia highlights the importance of tackling one habit at a time and recommends "This Naked Mind" as a transformative book for reframing alcohol’s role.
- Community and shifting identity as key tools in maintaining sobriety.
- Celebrates finding new, like-minded friends post-sobriety.
Notable Quote:
“This was about creating a new identity for myself.” — Alicia ([06:20])
4. Navigating Stress: From Alcohol to Sugar, and Taking Charge at 50
[09:25–11:03]
- Alicia candidly shares how stress (especially parenting teens) caused a shift from alcohol coping to sugar soothing.
- At 50, she decided to challenge the cultural narrative that “it’s all downhill” for women, opting for powerful, sustainable change.
- She quit long-form cardio and HIIT, focused on weight lifting (progressive overload), locked in nutrition, dramatically improved her physique, and inspired a community by documenting the journey.
5. Demystifying "Specialness": Regular Moms Can Transform
[11:12–12:45]
- Alicia underscores she’s a regular person (former portrait photographer, mom, wife), not someone with elite advantages.
- Dr. Kelly notes the societal harm in placing “fit women” on a pedestal, which discourages others by suggesting they’re uniquely gifted.
Notable Quote:
“I’m not some weird, different person. I’m just a regular gal, right?” — Alicia ([11:30])
6. Building Strong Habits: The Value of Consistency
[12:45–13:13]
- Even in busy seasons, foundational habits can be built that serve well into less hectic periods.
- “You have the habits.” — Dr. Kelly ([13:08])
7. Lifting for Life: The Power of Progressive Overload
[13:13–16:10]
- Alicia defines progressive overload: increase weights/reps over time to continuously challenge muscles and spur growth. Rest and intention are vital (not just endless circuit-style classes).
- Difference between “exercising” and “training”—the latter is systematic, goal-oriented, not dictated by novelty.
- Nutrition needs to keep pace with training; many women need to eat more to see results.
Memorable Moment:
“Boring gets results…you gotta learn how to kick your own ass.” — Alicia ([16:05–16:14])
8. Training, Form, and Evolving Beyond CrossFit
[16:14–18:08]
- Alicia self-monitors form by video and has a long background in CrossFit but found more benefit in hypertrophy-focused, progressive-overload training as she aged.
- CrossFit: hybrid training vs. targeted muscle sculpting.
9. Sleep: The Underestimated Secret Weapon
[18:08–20:41]
- Both agree sleep is crucial for physique changes, hormone balance, and energy.
- Many women struggle with sustained sleep in perimenopause/menopause.
- Dr. Kelly shares pride in successfully weaning patients off THC gummies for sleep with the help of HRT.
Notable Quote:
"God’s gift to sleep." — Alicia on progesterone ([20:57])
10. Hormone Therapy: Navigating Stigma and Finding Relief
[21:11–26:18]
- Alicia admits she initially resisted HRT, trying to “rub some dirt in it” and tough it out, but relentless symptoms drove her to seek help.
- Finds hormone therapy life-changing. Addresses stigmas: HRT doesn't magically produce muscle or make you “enhanced;” it restores baseline levels.
- Dr. Kelly debunks myths that hormone therapy alone yields Alicia’s physique.
Notable Quotes:
“I have photos before I went on hrt…I’m pretty freaking shredded…This is before I started anything.” — Alicia ([25:02])
“Hormones bring our levels into normal range…People think it's some type of enhancement—no, we're just…it’s normally taint in the gutter, this puts us to normal.” — Alicia ([25:25])
11. Stage Fun: Bikini Competitions and Body Recomposition
[26:35–30:03]
- Alicia describes the playful, empowering experience of entering a bikini competition at short notice (“just have fun”).
- Discusses body recomposition: building muscle and losing fat simultaneously, often maintaining scale weight but radically changing appearance.
- Advocates for regular DEXA scans and macro tracking for body comp goals.
12. Practical Tools & Nutrition
[32:02–34:13]
- Recommended site for calculating caloric needs: tdeecalculator.net.
- Emphasizes adjusting nutrition as muscle mass grows: “It demands more fuel.” ([34:13])
13. Top Myths & Common Questions
[34:17–36:03]
- Eating enough: Many followers assume Alicia must be undereating or always in a deficit—she’s not.
- Body composition: Genes affect fat distribution; visible abs don't mean overall leanness.
- Tools like InBody scans for tracking muscle/fat.
- Even smaller, lean women can—and do—lift very heavy.
14. Mindset, Patience, and Celebrating the Long Game
[36:03–39:49]
- Muscle and physique change is a “years and years” process; stick with it, celebrate little wins.
- “You have to fall in love with your lifestyle…it can’t just be to get in shape for an event.” — Alicia ([37:22])
- Building genuine confidence and identity through consistent habits.
Notable Quotes:
“All good things take time.” — Dr. Kelly ([37:58])
“You feel like a badass…You just start to feel like a new person.” — Alicia ([38:14])
“Body goes where the mind goes.” — Alicia ([38:49])
15. The Mission: Empowering Midlife Women & What’s Next
[39:57–41:19]
- Alicia describes the fulfillment of empowering women via her group coaching and upcoming VIP options.
- The community is key, especially for women lacking offline encouragement.
- Dr. Kelly addresses societal negatives: modern culture diminishes the value of older women, but historically they were holders of wisdom and power.
Notable Quotes:
"This is your prime." — Alicia ([41:19])
“Society prioritizes youth and beauty at the expense of you thinking you’re worth anything…and it’s not okay.” — Dr. Kelly ([42:34])
Quotes & Memorable Moments (with Timestamps)
- “Perimenopause is crazy.” — Dr. Kelly ([02:04])
- “This was about creating a new identity for myself.” — Alicia ([06:20])
- “I got sober and people came into my life that were sober. I was like, oh, this is great.” — Alicia ([07:54])
- “You can usually lift heavier than you think you can.” — Alicia ([13:13])
- “Boring gets results. But you gotta learn how to push yourself. That’s why I say you gotta learn how to kick your own ass.” — Alicia ([16:10])
- “Overnight success takes 10 years. Just FYI.” — Dr. Kelly ([03:31])
- “You don’t have to do the bulk…body recomposition, eating in maintenance, game changer.” — Alicia ([29:56])
- “Body goes where the mind goes.” — Alicia ([38:49])
- “This is your prime.” — Alicia ([41:19])
- “Speaking of things that are gonna happen…it’s gonna happen, I’m manifesting it.” — Alicia, on hitting 1M followers ([42:56])
Resources & Tools Mentioned
- Book: This Naked Mind (for reevaluating alcohol use)
- Website: tdeecalculator.net (to estimate caloric/macronutrient needs)
- DEXA scan, InBody scan (for body composition)
- Alicia’s group programs and app: aliciaericksonapp.com
- Mindset curriculum as a prerequisite in her coaching
- Group calls every Monday 7pm EST for support & accountability
Where to Find More
- Alicia Erickson: Instagram (@MidlifeMaven), aliciaericksonapp.com
- Dr. Kelly Casperson: kellycaspersonmd.com
Summary:
This episode is an empowering, educational, and myth-busting discussion for anyone curious about thriving in midlife, particularly through strength training, honest self-reflection, community, and updated science. Alicia and Dr. Kelly’s authentic stories and specific guidance make it clear: you are not broken, and midlife can be your prime—not your decline.