Dr. Susie Spirlock

Check the 🔗 in my profile to get inside!

You’ve been asking to pick my brain for years, so I finally made a place where you can see inside this busyhead 🧠

The gram will keep doing what it does best: client-facing education for the masses!!

But my Substack is where we’re getting DEEP into the weeds 😎

Research.
Clinical reasoning.
Rehab.
Programming.
Pain.
Strength.
Hypermobility.
Women’s health.
All the nuance that absolutely cannot be shoved into a 90-second Reel people’s stupid 7 second attention spans 🙂

One deep dive is already FREE if you want a taste!

Another is waiting behind an insanely cheap paywall for all that I’ll be giving you!

$15/month to crawl around inside my big ole brain.

Godspeed🫡

What other topics do you want me to cover?!

Before somebody gets spicy in the comments: YES, YOU NEED CARDIO TOO.

Your cardiovascular fitness matters tremendously for your health!!

I DO want women walking, running, biking, hiking, swimming, taking fitness classes, whatever gets your heart and lungs doing their jobs. This is not an anti-cardio post, so please put the pitchfork down!!

What I DO have a problem with is that for DECADES, women were basically handed cardio as the default form of exercise while simultaneously being taught to fear the thing we desperately need more of: muscle.

Go to the gym, but stay on the treadmill.

Lift weights, but make them light.

Do high reps so you “tone” instead of “bulk.”

Burn more calories.

Make yourself smaller.

Whatever you do, DON’T GET TOO MUSCULAR.

And now we have generations of women who are very comfortable with the idea of spending years trying to lose body fat, but the idea of spending a few months intentionally trying to GAIN muscle still makes them nervous.

I would very much like to change that.

Because muscle is incredibly fu***ng useful. It makes you stronger and more physically capable in the body you’re living in TODAY, and you’re also going to be reallyyyyyy glad you built it as you move through perimenopause, menopause, and eventually older age.

Building a meaningful amount of muscle takes TIME. You are not going to accidentally get “too bulky” because you started progressively overloading your squats.

So yes, do your cardio! Train your heart! Go for your runs! I certainly do!

AND ALSO BUILD SOME MUSCLE 💪🏼

Which is VERY conveniently what we’re about to spend the next five weeks doing in Supple Strength 💅🏼

Our brand new block is hypertrophy-focused, which means we’re intentionally shifting our training toward building muscle after spending the summer getting strong as hell!

Five weeks of eating enough, training hard, progressively overloading, and actually TRYING to put some muscle on your body instead of being afraid of it.

5 programs to choose from.
Group chat access to me.
80+ page resource guide.
Only $37/month.

#

You think I’m kidding?

Because I am dead 👏🏼 ass 👏🏼

🦴 Over 300,000 people 65+ are hospitalized for hip fractures every year.
🦴 More than 95% of those fractures come from falls.
🦴 Women make up three-quarters of them.
🦴 1 in 3 women over 50 are affected by osteoporosis.
🦴 And the odds of breaking your hip only climb with age.

When I worked in the clinic for 3 years, hip fractures were one of the top things I treated both in hospitals and outpatient settings. And let me tell you, the aftermath was, brutal.

Most of these patients hadn’t touched structured exercise in decades, let alone lifted a weight.

I watched people spend their final years in pain, with repeat surgeries, stuck in nursing homes, and robbed of independence. The toll wasn’t just physical. It was emotional, financial, and devastating for their families too.

Want to know the single best thing to fight back against this?

RESISTANCE TRAINING.

It builds stronger muscles, denser bones, sharper balance, and faster reaction times ie. all the things you need to prevent falls and bounce back if you do hit the ground.

I don’t train for a bikini body (though no shade if that’s your thing).

I train for my now-body AND my old-lady body.

The one that will still:
👉 Get me up and down off the floor
👉 Hoist my 50-lb dog into air jail
👉 Flip a mattress
👉 Hike mountains with my husband
👉 Catch myself when I trip
👉 Bounce when I fall, instead of break

If that isn’t motivation, I don’t know what is!!

And if you don’t know where to start, I got you!!

My group training program trains every movement pattern, in every plane, with community support and direct access to me, with the choice of FIVE different programs 💅🏼

So tell me, what’s YOUR why for training?

If you want to age well, improve your metabolic health, & have bones of steel, gaining muscle mass isn’t a choice! IT’S A NECESSITY!!

Use the 🔗 in my profile to join us for the next 5-week training block focused on MUSCLE MASS.

Sessions are up NOW.

Where are all my muscle mommies at??

Leaking or heaviness under load doesn’t mean your body is broken or that lifting caused your issues.

It means your pressure management strategy needs an upgrade, sisterrrrr.

Good news is that’s a skill, and skills are trainable 😉

Do you know how to properly manage your pressure?