We often think of hydration as a small detail, but for women in midlife, it’s one of the quickest ways to feel better—fast. Water affects nearly every system in your body: temperature regulation, digestion, joint health, and even mood. During perimenopause, fluctuating estrogen can throw off your body’s natural fluid balance. That means you may become dehydrated more easily, especially after exercise, travel, or caffeine. The result? Headaches, fatigue, brain fog, and increas

(And why your belly isn’t changing even when you’re doing “everything right.”) If you’re one of the many women who keeps hearing about visceral fat and “belly fat” and how harmful it can be—but you’re still not totally clear on what it actually is or what you’re supposed to do about it —this is the article for you. Most of us grew up learning about subcutaneous fat (the fat stored just under the skin).But this other type of fat—visceral fat does not respond the way regula

Most women eat far less protein and vegetables—and far more refined carbs—than they realize. Creating a visually balanced plate keeps nutrients, energy, and hormones in sync without counting or restricting. Aim for ½ vegetables or salad , ¼ lean protein , and ¼ whole-grain or starchy vegetables , plus a drizzle of healthy fat like olive oil or avocado. This combination slows digestion, supports muscle repair, and stabilizes blood sugar—reducing that afternoon crash or after-d

What a CGM Taught Me About My Body Ever since I started using a continuous glucose monitor (CGM), I’ve been quietly rewriting the rules of how I eat — and how I coach. It began with a simple question: what if the nutrition advice I’ve been giving for years isn’t wrong , but it isn’t specific enough for each woman’s body? I’ve watched about a dozen of my clients strap on these little devices. I’ve used them myself. My husband and I ate the same meal — and our glucose respon

Carbohydrates aren’t the enemy—they’re your body’s most accessible source of energy. The key is choosing smart carbs that digest slowly and pairing them with protein and healthy fat to keep blood sugar—and hormones—steady. But here’s what most nutrition advice skips: what counts as a “smart” carb can vary from woman to woman. One person may eat oatmeal and feel great for hours, while another may crash mid-morning. Those differences depend on factors like lean muscle mass, sl

In a world of constant multitasking, most of us eat on autopilot — scrolling, driving, or standing at the counter while grabbing quick bites between tasks. But when you’re distracted, your brain and digestive system fall out of sync. You may finish a meal without really tasting it — and still feel unsatisfied. Eating with intention means slowing down enough to experience your food. It gives your body time to recognize fullness, and it helps your nervous system shift into a p

And What You Can Actually Do About It Let’s talk about something many of us are experiencing: One day we’re eating how we always have,...

Struggling to lose body fat despite sticking to a calorie deficit? Poor sleep and high stress could be the culprits. In this post, we’ll answer your questions about how sleep and stress impact fat loss and why a healthy lifestyle goes beyond just counting calories. "What does my sleep have to do with losing weight? I've always heard about calories in and calories out being what matters most!" When you’re sleep-deprived, the body produces more cortisol (a stress hormone). Hig

Menopause is a transformative phase in life, and it often raises many questions about how to adjust your fitness and nutrition routine to...

So you’re an active woman. You exercise regularly, enjoy walks, maintain a fairly balanced diet, go to work, and indulge in a dinner out...

I run an 8 month body composition changing programs for small groups. In this program we work HARD for 4-5 months on building muscle....

In my daily work with people working towards better health and weight management, a common theme emerges. Despite dedicated exercise and...

Client Question: "Is there a way for me to figure out my body's specific energy needs? How do I actually know the right amount of...

This morning I made myself a breakfast that I commonly enjoy: An egg, bowl of Greek yogurt with granola, blueberries, and a half of a...

When it comes to achieving fat loss goals while building strength, the role of nutrition cannot be overstated. One of the most important...

Starting a journey towards your body composition goals is an exciting endeavor. Whether you're aiming for fat loss, maintaining your...

Understanding energy balance, usually explained as the "simple" equation of 'Calories In' versus 'Calories Out,' is essential for nailing...