Mini Pause #80: 10 Nutrition & Fitness Rules for Midlife
TL; DR (Too Long; Didn’t Read) Think you need to spend hours in the gym or on the treadmill to stay fit in midlife? Think again, Betties. This week I’m spilling the science (and the tea) on how short, smart, and strategic workouts paired with solid recovery, pre-fueling, and a better relationship with carbs are […]
Mini Pause #79: Natural Ways to Control Your Appetite
TL; DR (Too Long; Didn’t Read) The menopause munchies can ratchet up appetite, usually causing us to overeat. There are some ways we can combat this through increasing protein intake, supplements that increase GLP-1 secretions, and even exercise (the right kind) can help kill hunger as well. WHY You may have already noticed you are […]
Mini Pause #75: Hair Loss In Midlife (And What You Can Do About It)
TL; DR (Too Long; Didn’t Read) Yes, hair loss in midlife is super common—and yes, it can still feel completely devastating. Your ponytail gets thinner, your scalp feels more visible, and your bathroom floor starts to look like it’s wearing a wig. What’s going on? Hormones are shifting, follicles are aging, and your hair’s natural […]
Mini Pause #74: Sports for Longevity
TL; DR (Too Long; Didn’t Read) I am all about a life well-lived. I have been intrigued recently about sports that increase and improve longevity, and delightfully, sports like tennis, pickleball, badminton, squash, and cross-country skiing are among this list. They can significantly boost longevity by improving cardiovascular health, enhancing cognitive function, supporting muscular strength, […]
Red Light Therapy for Perimenopause: A Science-Backed Solution for Face and Neck Concerns
If you’re in the thick of perimenopause, you know it’s about way more than just irregular periods. Your hormones are shifting—declining estrogen, surging cortisol—and with it comes a host of symptoms that feel like they’re coming at you all at once: disrupted sleep, brain fog, stubborn belly fat, and changes in your skin that can […]
The Midlife Protein Trap: Why You’re Eating Right But Still Feeling Off
Discover the digestive blind spot sabotaging your energy, muscle tone, and metabolism during perimenopause. There’s a critical blind spot in protein optimization that most practitioners miss entirely, and it’s costing your performance and long-term health outcomes, especially during perimenopause and menopause. Recent research in clinical biochemistry reveals a startling fact: as we age, our production […]
Mini Pause #73: Pelvic Floor Health in Midlife
TL; DR (Too Long; Didn’t Read) Pelvic floor health significantly impacts midlife women’s quality of life, affecting issues like urge, stress, and fecal incontinence. It is the number one predictor for entrance into a nursing home. More than sarcopenia, osteoporosis or any other health risk we typically think of for women. WHY The pelvic floor […]
How To Eat Protein to Best Benefit Your Body In Perimenopause & Menopause
There’s a lot of emphasis on eating enough protein in midlife, especially—and rightfully so: As estrogen levels fluctuate and eventually decline during perimenopause and menopause, your body’s protein requirements increase. For active, aging women, your target protein intake should be 1g per ideal pound of body weight per day — often 2x or even 3x […]
Mini Pause #68: Why Plyos Are Essential for Women Over 40
🌸 SPECIAL MOTHER’S DAY GUIDE This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished. With this in mind, I’ve put together a Mom’s Day guide that will show you how to give yourself the most luxurious day possible. I’m […]
Mini Pause #63: 8 Weeks to Feeling Younger, Energized & Stronger
TL; DR (Too Long; Didn’t Read) If you missed it the first time around, I’m starting Cohort #2 for perimenopausal women in April. I’ve designed an 8-week program to help you dial in nutrition, put muscle on in all the right places, and finally relax into your body. WHY I’m currently writing my second book […]