The holiday season is supposed to be joyful. But for many women, it’s a source of anxiety that derails their health, disrupts their routines, and leaves them starting January with 10-15 extra pounds and a mountain of guilt. Does this sound familiar? You skip breakfast to “save calories” for the party later. You arrive at […]
How to Enjoy the Holidays Without Gaining Weight Read More »
🌸 The Story: When “Healthy Habits” Stop Working I remember a time in my late 30s when I thought I was doing everything right.I was eating clean, running several times a week, and managing work, home, and life — yet I felt constantly tired, my clothes fit differently, and my muscle tone disappeared almost overnight.
Strength Training Over 40: Why It’s Non-Negotiable Read More »
“Why do I weigh the same, but look smaller?” That was the question I asked myself this morning as I took my measurements and compared them to where I was almost two years ago at the same weight. To my surprise (and satisfaction), I was down half an inch in the upper body. This is
How to Preserve (and Even Build!) Muscle While Losing Body Fat in Your 40s Read More »
“I swear I’m doing everything right—why is my body betraying me?” That’s what one of my patients told me through tears in her first visit. She was eating well, exercising, and cutting back on wine—but the scale was climbing, her energy was tanked, and her belly felt constantly bloated. This story is way more common
How to Boost Metabolism in Perimenopause: What Really Works for Women Over 40 Read More »
You’ve likely encountered claims on social media suggesting that visceral fat is harder to lose due to hormonal influences. However, current research provides a more nuanced understanding of fat loss dynamics. Understanding Visceral and Subcutaneous Fat ______________________________________________________________________ What Does the Research Say? Contrary to popular belief, visceral fat may be more responsive to weight loss
Protein is essential for every stage of life, but its importance grows even more during perimenopause and menopause. As hormonal changes accelerate muscle loss, bone density reduction, and metabolic shifts, increasing protein intake becomes a cornerstone of maintaining strength, energy, and overall health. For many women, meeting daily protein requirements can be challenging, which is
Whey Protein Powder for Perimenopause and Menopause: A Guide to Boosting Protein Intake Read More »
Achieving your health and fitness goals doesn’t have to be complicated. Whether you’re looking to maintain your current weight, lose fat, or gain muscle, starting with accurate data about your body and its needs is essential. This blog will show you how to use ChatGPT to calculate your maintenance calories, macros, and meal plans to
Using ChatGPT to Calculate Macros and Meal Plans for Better Results Read More »
For some, the idea of stepping on a scale or measuring every bite of food can feel overwhelming or even triggering. These tools—while effective—can carry emotional weight for individuals who have had negative experiences with dieting or body image. While it’s worth addressing these psychological barriers over time, there’s a way to create the body
Transforming Your Body Without Tracking: A Mindful Approach Read More »
The days of fasted cardio and fasted exercise are behind us—especially for women in perimenopause and menopause. While these trends may have seemed beneficial in the past, research shows they can actually increase stress on the body, elevate cortisol levels, and lead to increased belly fat and a slower metabolism. For women navigating the hormonal
Meal Timing for Workouts: Fueling Your Body in Perimenopause Read More »
Menopause is a time of profound hormonal and metabolic changes, and dietary adjustments can play a pivotal role in maintaining health, managing symptoms, and preventing long-term conditions. Insulin resistance, weight gain (particularly around the belly), and cardiovascular risks become more pronounced during menopause, making nutrition the cornerstone of a healthy transition. Why Dietary Changes Are
Nutrition for Menopause: Supporting Health Through Dietary Changes Read More »
