Are you getting 100+ grams of protein daily? Study after study confirm that protein is key to healthier aging (see below). Protein will: help manage blood sugar keep you fuller longer protect the muscle you have help maintain & build lean muscle can reduce hot flashes If you’re struggling to get enough protein throughout the … Continued
I’ve long since known of the many benefits of ice baths (see the video for a list), but I’ve been slow on the uptake to implement into my routine. I decided to commit to an entire month of daily ice baths and report back with how I feel (and my water bill because I’m taking … Continued
NOT AN AD! In short, YES, women SHOULD use creatine. Women often don’t get enough protein, the best source of naturally occurring creatine. Even if you do get adequate protein, your body is less effective at processing it due to declining estrogen. There are multiple studies that tout creatine’s efficacy & safety. The benefits are … Continued
Fat loss occurs in a calorie deficit… There’s a large margin for error when logging if you’re not measuring your food. For example: A tablespoon of peanut butter is 120 calories, a ‘heaping’ tablespoon is 150 calories A small apple is 95 calories, but a large apple is 125 calories 3 oz of chicken is … Continued
Need a little workout inspiration? Joanne is an intermediate lifter who wanted to set up a realistic fitness goal. I suggested setting a performance goal. This might include: working up to a 1RM (rep max) for a specific lift like the bench press or deadlift increasing the number of reps at a specific weight – … Continued
Does your eating go well from Monday to about Thursday and then it all falls apart on the weekend? You’re not alone… Stacy reached out for help with overeating on the weekend and here’s my advice to her… I suggested that she increase her calories at the beginning of the week. She was white knuckling it … Continued
You’re past all these quick fixes by now right? The ONLY way to lose fat is… Calorie deficit! So ALL or NONE of the above strategies can work… You can eat less or move more… You can eat only butter, bananas, steak or Skittles – it doesn’t really matter… But, you’ll feel like poo if … Continued
Just NO… I mean, who knew that H2O molecules move in a chaotic & irregular manner? And that this wand organizes them for ‘remarkable influence on all living things’? So disappointing to see influencers: flogging useless contraptions cherry picking scientific principles making up their own research misleading curious people These distractions cost you time & … Continued
Are you doing this exercise? It’s normally called a ‘man maker’, but I prefer to call it the ‘woman maker’. It builds strength, power and endurance. The good news is that you can modify this move to work up to full intensity. This exercise also builds much needed bone density in the menopause transition by … Continued
Constantly snacking? If so, consider increasing the size of meals. There’s nothing wrong with snacks, but meals tend to have more nutritional density. Focus on protein and fiber in both meals and snacks. And if you’re crazy hungry at NIGHT, it may be because you’re not eating enough earlier in the day. Consider shifting some … Continued