Lifestyle Medicine for Midlife | Nutrition, Hormones & Strength for Women Over 40 | - Women's Nutrition, Yoga, Wellness

Lifestyle Medicine for Midlife

Oct, 2026

Guest Podcast: Too Old—or Just the Story You’ve Been Telling Yourself?

Episode Description What if the beliefs you’ve held about yourself are the very things keeping you stuck? I recently joined Sara Bush for an inspiring conversation about my midlife transformation, early perimenopause, and the journey that led to an 80-pound weight loss and a career pivot. We explored the importance of building strength in midlife, […]
Oct, 2026

Bunions, Hammer Toes, and Heel Pain Aren’t Separate Problems. Here’s the Real Link

Bunions, hammer toes, Morton’s neuroma, and heel pain look like separate diagnoses, but the research points to a single upstream cause: a foot that stopped moving the way it was built to. Here’s the actual mechanism, why footwear is the first domino, and what the evidence says about reversing it.
Oct, 2026

How to Quiet Food Noise: 10 Habits Backed by Real Research

Food noise isn’t a willpower problem, it’s a signaling problem. These 10 habits target the actual hormones, sleep patterns, stress responses, and reward circuits that turn the volume up or down on how much food occupies your attention, backed by real research rather than a rule to white-knuckle through.

Oct, 2026

One Minute of Hard Effort: The Smallest Dose of HIIT That Still Pays Off

One minute of truly hard effort, inside a 10-minute session, matched 50 minutes of steady cardio in a controlled trial. Here’s what the actual research says about how short a HIIT workout can get before it stops working, and why “shortest” and “easiest” aren’t the same thing.
Oct, 2026

Guest Podcast: Everything Changes After 40… But Not the Way You Think

Episode Description I recently joined Jill Hart on her podcast to discuss women’s health after 40, hormone changes, and why midlife can be an opportunity to transform how we feel, move, and live. As a nutritionist, hormone specialist, coach, and personal trainer, I’m passionate about helping women understand their bodies and take ownership of their health—without […]
Oct, 2026

How Many Sets Per Week Is Actually Enough? What New Research Shows

More sets don’t always mean more results, and a brand-new 2026 meta-regression of 67 studies finally pins down where the ceiling actually sits, and it’s different for strength than it is for muscle size. Here’s the real number, and what it means for your program.

Oct, 2026

Free Weights or Machines: Does the Equipment Change Your Results?

Two recent meta-analyses, a 2023 randomized controlled trial, and an older-adult-specific study all point to the same surprising answer: for building muscle, the equipment matters far less than most gym-goers assume. Here’s what the research says, and where it does make a real difference.
Oct, 2026

High Protein Balls Recipe (Under 20g Carbs, No-Bake, 7g Protein Each)

A no-bake peanut butter, dark chocolate, and chia protein ball with 7 grams of protein and under 15 grams of carbs per serving, tested until it landed as the most-requested snack in my own kitchen. Full recipe, nutrition breakdown, and storage tips included.

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