When most people want to make nutrition changes, they jump straight into fixing things. But the truth is, you can’t change what you don’t understand.Tracking what you eat for just a few days—without judgment—creates an honest snapshot of your current habits. You’ll start to notice small patterns: maybe you skip breakfast, snack when stressed, or eat most of your calories late at night. These insights aren’t about guilt; they’re data. And that data gives you control. During pe

(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

You’ve probably noticed that sleep changes during midlife. Maybe you wake at 3 a.m., can’t fall back asleep, or feel wired at bedtime even when you’re exhausted. It’s not just in your head—fluctuating hormones influence your sleep cycles and stress response. When you don’t get enough quality rest, your body produces more cortisol, the stress hormone that can increase cravings and make belly fat more stubborn. Sleep loss also throws off hunger hormones—raising ghrelin (which m

Fiber does much more than keep you regular—it plays a key role in hormone regulation, detoxification, and long-term health. During perimenopause, estrogen levels don’t just decline — they fluctuate wildly. Sometimes they’re low (causing hot flashes, anxiety, poor sleep), and sometimes they spike higher than your body needs because progesterone is lower and can’t “balance” it out.. Your liver helps process and clear these excess hormones, and fiber plays an important role in t

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

For decades, women were told to fear fat—avoid it, cut it, and equate it with body fat. But here’s the truth: the fat you eat and the fat on your body are not the same thing!! Dietary fats are an essential macronutrient, not a mistake. They provide slow, stable energy, support hormone production, protect your brain, and help you absorb vitamins A, D, E, and K. When you eat a balanced meal that includes healthy fats, you stay full longer and experience steadier energy. That’s

Frozen shoulder can feel like it comes out of nowhere. One day you can’t reach behind you to unhook your bra, pull a shirt over your...

If you’ve been working out, doing all the “right” things, but it feels like the progress has stalled.. you're not alone. I hear this all...

So here’s the truth: You’re not broken, you’re not too old, and yes—you absolutely can build muscle after 40! In fact, if you’re feeling...

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,...

Lately, I’ve been spending my study hours diving deeper into the science of building bone—both as a preventative measure against...

If you’re in your 40s or beyond and trying to figure out the best way to exercise during peri and post-menopause, you’ve probably heard...

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

As women approach or move through peri- and post-menopause, managing stress and getting quality sleep can feel like an uphill battle. Fluctuating hormones, busy schedules, and the demands of everyday life can leave you feeling more exhausted and overwhelmed. In this post, I’m sharing a mix of expert advice, insights from women who’ve been there, and some personal tips that have helped me and my clients. Let’s explore simple yet effective strategies to help you fall asleep, st

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...