In our latest GRUFFtalk podcast episode, I had the pleasure of reconnecting with the esteemed health and wellness journalist Gretchen Reynolds, known for her insightful “Your Move” column in the Washington Post. This episode was a treasure trove of advice and revelations, perfect for anyone looking to enhance their health and fitness journey.

It’s Never Too Late to Get Strong

Gretchen’s first highlight was her article, “It’s never too late to lift weights: older bodies can still build muscle.” This piece shatters the myth that strength training is only for the young. Surprisingly, individuals in their 80s and 90s can see remarkable improvements in fitness and strength by starting weight training. This is a game-changer for anyone thinking it’s too late to start. Gretchen also shared tips for midlife beginners in strength training, emphasizing that it’s never too late to start and provided guidance on how frequently one should engage in strength-training sessions.

Exercise and Ozempic: A Necessary Duo

The conversation then shifted to a hot topic in weight management – the use of medications like Ozempic, Wegovy, and Munjaro. Gretchen’s article delves into why exercise is a crucial component of a weight loss regime, even when these medications are in play. She highlighted expert opinions that underline the importance of maintaining an active lifestyle for overall health, beyond just weight loss.

Three Minutes to Lower Cancer Risk

Perhaps the most striking revelation was from her article on how just three minutes of brisk movement each day can significantly reduce one’s risk of cancer. This simple, yet powerful advice demonstrates how small changes in our daily routine can have profound impacts on our long-term health.

The Importance of Heart Health and the Calcium Score Test

An emotional and personal part of the discussion revolved around women’s heart health, prompted by the story of Gretchen’s friend who unexpectedly passed away from undetected heart disease. This led to a conversation about the calcium score test, a diagnostic tool that can detect plaque buildup in arteries. I shared my own experience with the test, revealing a surprising plaque buildup despite a healthy lifestyle, and emphasized the importance of such preventive measures.

Looking Ahead: Changes in Exercise Routines

In closing, Gretchen shared her thoughts on how she plans to adjust her exercise routine in 2024 based on the latest research. It was a moment that reminded us all of the importance of staying informed and adaptable in our health and fitness journeys.

Additional Resources

For those who missed the episode or want to delve deeper, we’ve included links to Gretchen’s articles and resources on strength training, the role of exercise with weight loss medications, quick movements to reduce cancer risk, and the calcium score test in the show notes.


This episode with Gretchen Reynolds was not just informative but also incredibly inspiring. It reinforces the idea that it’s never too late to start taking care of your health and that even small changes can lead to significant improvements in our well-being.

Stay tuned for more insights and interviews on GRUFFtalk, and don’t forget to check out the show notes for more information on the topics discussed. Cheers to a healthier, happier you!