Mini Pause #24: How to Make Friends with Carbs
Food, Female Athletes & Fertility TL;DR (Too Long; Didn’t Read) Women need to eat more overall calories to appropriately fuel and perform in their workouts. We want to think about how to maximally take advantage of food by strategically thinking about total calories (and in particular) carbohydrates in the peri-exercise time. In other words, carbs […]
Mini Pause #23: Meals, Muscle, Mindset & (Peri)Menopause
Hello my Bettys! For the past 22 weeks, I’ve delivered this weekly newsletter to you filled with educational content and actionable strategies for your meals, muscle, and mindset. I’ve also included recommendations for items that put the focus on your energy, body and brain with new ways to reach your health goals. And it’s been […]
Unlocking the Secrets of Nervous System Regulation for Women in Midlife
As women transition into their perimenopausal and menopausal years, they often experience myriad symptoms that can disrupt daily life and make them feel unlike themselves. It can be a turbulent time — physically and emotionally. These symptoms are frequently rooted in hormone imbalances, from stress and weight gain to brain fog and sleep disturbances. And […]
Mini Pause #22: Why Up Your Calories? More Muscle Growth & Less Fat Gain
TL;DR (too long, didn’t read) Eat more calories to build muscle. At any weight. At any size. At any fitness level. WHY I’ve been writing over the last few weeks (Mini Pause #21 & Mini Pause #20) about why women need to stop punishing ourselves with overly aggressive caloric restriction. Bottom line: you need to eat more […]
Mini Pause #21: How Caloric Deficits Impact Your Bones, Muscles & Tendons
TL;DR (too long, didn’t read) Caloric deficits impact the trajectory of women’s bone density and muscle mass. Caloric deficits also can impact women’s height, ability to build muscle, and menstrual cycle. We must reframe our thinking from being as skinny as possible to being as strong as possible. WHY Oh, look! I have more to […]