Editor’s note: Lee Kiefer competed at the 2024 Olympic Games in Paris, where she successfully defended her gold medal title in women’s individual foil and earned another gold in women’s team foil. 

It’s never too early to think about healthy longevity. That’s what Olympic gold medalist Lee Kiefer believes.

“When I was a young athlete, I thought I would live forever and was invincible,” she says. “As I worked my way up through my 20s, my joints began to feel more wear and tear.”

She says she frequently battled with intense fatigue. “I knew that to have longevity in my sport, I needed to be more purposeful about my wellness,” she says.

Now 27 years old, she is one of the “older” fencers competing in her field.

“I’m not only thinking about performance in my sporting career, but also what health looks like afterward,” she says. “As we age, our body composition changes. We can still have a healthy body and mind without the physique of a 20-year-old. I think society has created unrealistic and inaccurate expectations on what health means.”

Her advice? Achievable goals. “Start small, work your way up, and be kind to yourself,” she says. “For somebody wanting to stay active, look at your schedule and resources. What is going to work for you? It might start with a walk after dinner and eventually become a lift at the gym.” 

She describes her athletic career as an evolution, building on diverse conditioning sessions that focus on strength, speed, and mobility.

As a third-year medical student at the University of Kentucky, she has learned to balance her training with school – and getting enough shut-eye in between.

“If I could go back in time, I would prioritize sleep. Getting enough sleep, as well as staying on a consistent schedule, can be life-changing,” she says.

Her current focus is on maintaining her Olympic status – for Paris 2024 – with her husband, two-time bronze medal-winning fencer, Gerek Meinhardt.

“I dream of Olympic medals, and after competing in three Olympic Games, I know the devil is in the details,” Kiefer says. “Sports psychology, strength and conditioning, and, of course, nutrition. Not only taking in enough calories plays a role in training and performance, but also being cognizant of the components!”

Her road to becoming the first American to win Olympic gold in individual foil fencing wasn’t easy.

“When I was younger, I often felt I was at a disadvantage because I was petite at 5 feet 4 inches and 105 pounds,” she says. “I wanted to be physically competitive with the other athletes, which is when I started searching for things I could add into my routine.”

She started using Thorne’s whey protein powder in 2016 through Thorne’s partnership with USA Fencing.

“I have consistently been utilizing Thorne’s protein powder for years now. It has been an incredibly valuable staple in my recovery and training,” she says.

Her other top supplements are vitamin D and iron.

“Because fencing is an indoor sport, I take care of my bone health with vitamin D supplements,” she says. “At baseline, my iron levels are a little low – menstruating female here! – but it is even more important that I take an iron supplement after donating blood, which I do a few times each year.”

Proper hydration and nutrition have their roles as well, she advises: “Always carry a water bottle with you and drink water throughout the day. I also love vegetables and eat something green with lunch and dinner every day.”

Thorne is thrilled to partner with Lee and excited to bring you more health and wellness content. Be sure to check out Lee’s personal collection and follow her on Instagram @leetothekiefer.