Why You Need Muscle & How to Get It

Muscle mass can predict survival rate as we age. And, the QUALITY of your life depends on your muscle mass. Muscle is literally the fountain of youth and it becomes more important as you age. Sarcopenia (muscle wasting) is real. Srikanthan, P., & Karlamangla, A. S. (2014). Muscle mass index as a predictor of longevity … Continued

Best Sleep Tip for Better Sleep in Menopause

Don’t listen to me! Listen to sleep expert & author of ‘Why We Sleep’, Matthew Walker. His number one sleep tip is to maintain the same schedule weekdays and weekends. No fun? Neither is sleep deprivation and the health risks related to it. In menopause, there are so many things out of your control, sleep … Continued

How Old Do You Want to Feel?

You can change the trajectory of your life… Both the quality and quantity of your years can be changed when you add resistance training 2-3x per week. Muscle is dramatically reduced as estrogen and progesterone drop with menopause. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/ Women who don’t resistance train can expect to lose 3% of their muscle every decade after … Continued

Want to Lose Your Belly Fat?

All your efforts with long cardio & calorie restriction might be wasted! Both of these increase the stress hormone cortisol. And cortisol can increase belly fat. The solution? Eat more! And do the right kind of exercise. I cover all this in my upcoming free 5 day menopause makeover challenge. Register here: https://shawnak.securechkout.com/mini-menopause-makeover-challenge . https://pubmed.ncbi.nlm.nih.gov/21944954/

8 Habits for Better Sleep

Sleep is magical! Protect it with these 8 habits: Get 10 minutes of natural sunshine within an hour of waking Observe the evening sunset Reduce overhead lights at night Enjoy caffeinated drinks before noon Exercise earlier in the day Keep the room cool Avoid alcohol before bed Include magnesium rich foods And I use the … Continued

Do NOT Use This Sleep Supplement

You may have heard that Melatonin will help you sleep, but I beg to differ. Here’s why I don’t use melatonin: Melatonin is a hormone that interacts with other hormone systems. Melatonin is an unregulated dietary supplement so dosages in commercial products can be well off what’s on the label. Dosages are far greater than … Continued

Can’t Sleep? Try This

Can’t sleep? We all go through periods of sleeplessness, especially in menopause! Supplementing with magnesium can help! But there are many kinds of magnesium, so what’s the best source for sleep? My favorite magnesium is Magnesium L-Threonate. In addition to helping with sleep, it can be protective against cognitive decline. Magnesium threonate is a more … Continued

Red Wine to Reduce Menopausal Symptoms?

It’s true! The compound: resveratrol found in red wine can reduce menopausal symptoms. BUT, you’d have to drink 3L of wine to get the benefits from red wine alone. This type of consumption is NOT a healthy option – as fun as that may seem! So, don’t use the resveratrol excuse to chug bottles of … Continued

The Menopause Makeover Challenge

Registration is now open for the next 6 week Menopause Makeover Challenge. (If you see ‘join the waiting list’, sorry, you missed out) Curious what people have to say about working with me? Here are just a few of my clients: I only have 10 spots available. I keep the group very small because you … Continued

Menopause And Your HAIR

Has your hair changed during menopause? Possibly, and here’s why… Declining estrogen can cause: Dry & itchy scalp Dull hair Reduced ability for hair to grow Increased androgens which can lead to male pattern baldness like hairline hair loss & a wider part Here are six tips to keep your hair healthy & strong during … Continued