{"podcast":{"title":"Tone It Down","slug":"tone-it-down-7646825","podcast_index_feed_id":7646825,"rss_url":"https://rss2.flightcast.com/r4dlzobwj7hjf20sz6d96ggh.xml","website_url":"https://www.toneitup.com","image_url":"https://files.flightcast.com/workspaces/gvqenxm8mi2um9vh87cotbdk/01KE9VDJQTK1CJTT3C7N6G5WMA/tone_it_down_arwork_opt_2.jpg","author":"Tone It Down","episode_count":26,"summary":"Welcome to Tone It Down, your new weekly ritual for exhaling, exhaling again, and remembering you’re not supposed to have it all figured out. Hosted by Karena Dawn, cofounder of Tone It Up and your favorite wellness bestie, this is the girlfriend group chat you actually want to be in. The one where we laugh so hard our mascara migrates, unpack the stuff that’s been sitting on our hearts, and walk away feeling—finally—seen. Every episode is an invitation to step out of the relentless “do more, be more, achieve more” swirl and slip into something softer. Here, we explore what it really takes to feel good in our bodies, steady in our minds, and connected in our lives. Think fitness and nutrition with a side of real-life evolution, the quiet self-care practices that actually stick, and the private girl talk rarely shared in public. No posturing. No perfection. Just honest conversations about the glow-ups, the growing pains, the rituals we love, and the resets we desperately need. Tone It Down Tuesdays are your new anchor. A place to feel grounded, motivated, held, and reminded that wellness is not a performance. It’s a relationship. And the good news? You don’t have to do it alone. Wh…","last_synced_at":"2026-07-14T20:20:26.973789+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825"},"episode":{"title":"From ‘The Biggest Loser’ to Real Wellness: Kim Lyons on Strength, Balance & Aging Well","slug":"from-the-biggest-loser-to-real-wellness-kim-lyons-on-strength-balance-aging-well","published_at":"2026-04-28T10:00:00+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825/from-the-biggest-loser-to-real-wellness-kim-lyons-on-strength-balance-aging-well","show_page_url":"https://stenobird.com/podcast/tone-it-down-7646825","url":"https://episode.flightcast.com/01KQ7NRKRZRWVMKPP374SEH5TD.mp3","audio_url":"https://episode.flightcast.com/01KQ7NRKRZRWVMKPP374SEH5TD.mp3","summary":"Welcome to episode fourteen of Tone It Down. In this conversation, Karena sits down with fitness icon, former Biggest Loser trainer, and women's health champion Kim Lyons, live from a wellness conference in Laguna Beach, California. Kim shares her remarkable journey from landing fitness magazine covers to coaching women through the most transformative season of their lives. Together, Karena and Kim dive into the real conversation around perimenopause, protein, lifting weights, and why finding your balance is the greatest gift you can give yourself. This episode is a beautiful reminder that you are not behind, you are not alone, and the best is absolutely still ahead. How do I feel strong, healthy and like myself again after 40? This episode is your pass to stop doing more and start doing what actually works for your body, your hormones, and your joy. (00:34) Baby Steps Are the Boldest Move You Can Make Small, consistent daily habits are more powerful than extreme routines you can't maintain. Progress over perfection, always. (13:48) Getting to Know Your Body Is the Ultimate Power Move So many women enter perimenopause and menopause feeling blindsided but knowledge is your superpower. Use your biomarkers as clues, not causes for anxiety. Each one is a stepping stone toward feeling your best. (21:18) Protein Is Your Best Friend — Here's How to Use It Most women are only eating 40–50 grams of protein a day and your body is quietly asking for more. Aim for one gram of protein per pound of ideal body weight as your starting point. (36:52) Lift the Weights — Your Future Self Will Thank You Don't be afraid of heavier weights, especially after 40. They are one of the most important things you can do for your long-term health. Focus on compound movements that give you the most…","meta_description":"Welcome to episode fourteen of Tone It Down. In this conversation, Karena sits down with fitness icon, former Biggest Loser trainer, and women's health ch…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3798,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tone-it-down-7646825/episodes/from-the-biggest-loser-to-real-wellness-kim-lyons-on-strength-balance-aging-well/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/tone-it-down-7646825/from-the-biggest-loser-to-real-wellness-kim-lyons-on-strength-balance-aging-well.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}