Protein and Fiber: The Dynamic Duo for Women's Health
If you've been following my blog, you know I'm passionate about helping women feel strong and nourished. We've talked about the importance of consuming adequate protein (around 1 gram per pound of body weight), but today I want to go deeper. Not all proteins are created equal, and understanding this can transform how you approach nutrition without getting caught in the calorie-counting trap.
Think of it this way: if protein is the currency your body uses to build and maintain muscle, knowing about protein quality is like understanding the difference between pennies and dollars. You can carry around a heavy bag of pennies (low-quality protein), or you can use the same value in a few bills (high-quality protein) that's much more efficient.
My Personal Journey Away from Calorie Counting
Like many women, I've struggled with disordered eating patterns throughout my life. Counting calories became a slippery slope that often led me back to unhealthy relationships with food. What's been transformative is shifting my focus from restriction to abundance – specifically, prioritizing protein quality and adequate fiber intake rather than obsessing over calories.
This approach has been liberating. Instead of asking, "How few calories can I eat today?" I ask myself, "Am I getting enough high-quality protein and fiber to support my body?" This simple reframe has completely changed my relationship with food.
Beyond Quantity: Why Protein Quality Matters
When we talk about protein, we're really talking about amino acids – the building blocks your body uses to maintain and build muscle, support immune function, and keep you feeling your best. There are 20 different amino acids, and nine of them are considered "essential," meaning your body can't produce them on its own and you must obtain them through the food you eat.
This is where protein quality becomes crucial. High-quality proteins contain all nine essential amino acids in proportions that your body can readily use. The scientific term for this is "biological value" or "protein digestibility corrected amino acid score" (PDCAS), but I prefer to think of it simply as "how efficiently can my body use this protein?"
Leucine: The MVP of Amino Acids
When it comes to building and maintaining muscle (especially important as we age), leucine is particularly important. Research shows that leucine acts as a trigger for muscle protein synthesis – essentially telling your body to start the muscle-building process.
According to protein researcher Dr. Layne Norton, you need about 2.5-3g of leucine per meal to optimally stimulate muscle protein synthesis. Here's where some protein sources shine:
25g of whey protein provides ~2.5g leucine
4 whole eggs provide ~2.5g leucine
40g of chicken breast provides ~3g leucine
1 cup of Greek yogurt provides ~1g leucine
Meanwhile, you'd need larger portions of plant proteins to reach the same leucine threshold:
1.5 cups of cooked lentils provides ~2.5g leucine
6 tablespoons of peanut butter provides ~2g leucine
This doesn't mean plant proteins are "bad" – far from it! It just means you may need to eat more to get the same muscle-building benefit.
Bioavailability: How Much of That Protein Are You Actually Using?
Another factor in protein quality is bioavailability – how efficiently your body can digest and utilize different protein sources. Animal-based proteins typically have higher bioavailability than plant-based proteins. For example:
Whey protein: 95-100% bioavailable (the gold standard)
Eggs: 94% bioavailable
Beef: 92% bioavailable
Chicken/Turkey: 90% bioavailable
Fish: 90% bioavailable
Dairy (milk, yogurt, cheese): 90% bioavailable
Soy: 74% bioavailable
Beans/legumes: 60-70% bioavailable
Grains: 50-60% bioavailable
If you follow a plant-based diet, this doesn't mean you can't meet your protein needs! It just means you'll need to be more strategic about combining different plant proteins and potentially consuming more total protein to compensate for the lower bioavailability.
The Dairy Debate: Setting the Record Straight
Let's talk about dairy for a moment, since it's often unnecessarily vilified. Unless you have a specific allergy, intolerance, or sensitivity to dairy, there's no evidence-based reason to avoid it. In fact, dairy products like Greek yogurt, cottage cheese, and whey protein are some of the most efficient sources of high-quality protein available.
Beyond protein quality, dairy offers significant benefits for women's health:
Calcium: Dairy is one of the most bioavailable sources of calcium, crucial for bone health—especially important for women as we age and face increased risk of osteoporosis
Vitamin D: Many dairy products are fortified with vitamin D, which works synergistically with calcium for bone health and may play a role in immune function and mood regulation
Potassium: Dairy provides potassium, which helps maintain healthy blood pressure and supports heart health
Phosphorus: Another mineral essential for bone health that's abundant in dairy
Protein efficiency: The casein and whey proteins in dairy provide a complementary blend of fast and slow-digesting proteins
As Dr. Peter Attia often points out, your body doesn't see "dairy" – it sees proteins, fats, carbohydrates, vitamins, and minerals. The scare tactics around dairy (or any food group) simply aren't supported by the weight of scientific evidence. Your body is remarkably adept at breaking down foods into their basic components and using what it needs.
If you do have lactose intolerance, remember that many dairy products like hard cheeses, Greek yogurt, and lactose-free milk contain minimal lactose but still offer the nutritional benefits. And if you choose to avoid dairy entirely, be strategic about getting calcium, vitamin D, and high-quality protein from other sources.
For My Plant-Based Friends
If you follow a vegetarian or vegan diet, you absolutely can meet your protein needs, but it requires more planning. Focus on these strategies:
Protein combining: Eat complementary plant proteins together to ensure you're getting all essential amino acids (beans with rice, for example)
Emphasize higher-protein plant foods: Tofu, tempeh, seitan, edamame, lentils, and beans should be staples
Consider supplements: A high-quality plant-based protein powder can help you reach your protein targets more easily
Eat slightly more total protein: Since plant proteins are less bioavailable, aim for the higher end of protein recommendations (1.2-1.4g per pound of body weight)
Focus on leucine-rich plant foods: Be mindful of including higher-leucine plant proteins like soy products, lentils, beans, and pumpkin seeds in your meals. Combining various plant proteins in a meal can help you naturally reach better amino acid profiles
The Fiber Connection: Why Your Microbiome Matters
Now let's shift to another crucial nutrient: fiber. While protein feeds your muscles, fiber feeds your microbiome – the trillions of bacteria living in your gut that influence everything from your immune system to your mood.
Most Americans get only about 15g of fiber daily, far short of the recommended 25-30g minimum. This fiber deficit has real consequences for our health.
Fiber: The Original Prebiotic
You've likely heard the terms "probiotics" and "prebiotics" thrown around, but what do they actually mean? Here's the simple breakdown:
Probiotics are the beneficial bacteria themselves (found in fermented foods like yogurt, kimchi, and sauerkraut)
Prebiotics are what feed those bacteria – and that's primarily fiber!
Dietary fiber is essentially the original, natural prebiotic. When you consume adequate fiber, you're:
Feeding beneficial gut bacteria that produce short-chain fatty acids (SCFAs)
Supporting regular digestion and elimination
Improving cholesterol levels by binding to cholesterol in your digestive tract
Stabilizing blood sugar levels by slowing carbohydrate absorption
Potentially reducing inflammation throughout your body
The relationship between fiber intake and health outcomes is striking. As Dr. Layne Norton highlights in his research reviews, higher fiber consumption is consistently associated with lower all-cause mortality rates. Studies show that for every 10g increase in daily fiber intake, the risk of death from any cause decreases by roughly 10%.
Types of Fiber Your Body Loves
There are two main types of fiber that serve different functions:
Soluble fiber dissolves in water to form a gel-like substance. It can help lower blood glucose and cholesterol levels. Great sources include:
Oats and barley (3-4g per cup)
Beans and lentils (4-6g per cup)
Apples with skin (4g per medium apple)
Citrus fruits (2g per orange)
Flaxseeds (2g per tablespoon)
Avocados (5g per medium avocado)
Insoluble fiber doesn't dissolve in water and adds bulk to stool, helping food pass more quickly through the stomach and intestines. Excellent sources include:
Whole wheat products (3-5g per slice of bread)
Nuts and seeds (especially chia seeds with 10g per ounce)
Vegetables like broccoli (5g per cup) and Brussels sprouts (4g per cup)
Cauliflower (2g per cup)
Sweet potatoes with skin (4g per medium potato)
Berries (8g per cup of raspberries)
How Fiber and Protein Work Together
Fiber helps slow the digestion of protein, which leads to more sustained amino acid delivery to your muscles. This "slow-release" effect may enhance the muscle-building response to protein, especially as we age.
For example, combining lentils with salmon provides both high-quality protein and fiber that will digest at a more controlled rate than protein alone. This combination supports your muscles, keeps you feeling fuller longer, and provides steady energy levels.
Fiber's Impact on Your Microbiome
The bacteria in your gut affect everything from immune function to mood. When you eat fiber-rich foods, you're feeding beneficial bacteria, allowing them to thrive and multiply.
These bacteria ferment fiber in your colon, producing short-chain fatty acids like butyrate, which provides energy for your colon cells and may reduce inflammation. A healthy gut microbiome can help with weight management, mental health, and reducing the risk of chronic diseases.
Perhaps one of the most fascinating discoveries is the gut-brain connection. Approximately 90% of your body's serotonin (often called the "happiness hormone") is produced in your gut. When your gut microbiome is healthy and diverse—thanks largely to adequate fiber intake—it creates an environment that supports optimal serotonin production.
The bacteria in a healthy gut help produce neurotransmitter precursors and other compounds that communicate with your brain via the vagus nerve, creating the "gut-brain axis." This connection helps explain why improvements in diet often lead to improvements in mood, focus, and overall cognitive function.
Simple Strategies for Increasing Protein Quality and Fiber
Instead of complex diet rules, here are practical ways to improve your nutrition:
Start with protein: Begin each meal by eating the protein portion first
Pair proteins and fiber: Include both in every meal. Some delicious combinations include:
Greek yogurt topped with berries and flaxseeds (protein + soluble and insoluble fiber)
Eggs with sautéed vegetables and sweet potato (protein + various fibers)
Lentil soup with chicken breast (complete proteins + soluble fiber)
Cottage cheese with sliced apple and cinnamon (protein + soluble fiber)
Salmon with quinoa and roasted Brussels sprouts (high-quality protein + both types of fiber)
Consider leucine timing: Aim for 25-30g of high-quality protein (containing 2.5-3g leucine) every 3-4 hours
Embrace variety: Different protein sources have different amino acid profiles, so mix it up between dairy proteins, animal proteins, and plant proteins
Add fiber gradually: Increase fiber intake slowly to avoid digestive discomfort. A good target is adding 5g of fiber per week until you reach 25-30g daily.
Hydrate well: Adequate water helps fiber do its job effectively. Aim for at least half your body weight in ounces daily.
Create protein-fiber power snacks: Keep these on hand for busy days:
Hard-boiled eggs with baby carrots
Whey protein shake with ground flaxseed
Tuna on high-fiber crackers
Edamame (both protein and fiber in one food!)
Greek yogurt with high-fiber cereal
A Day in the Life: My Protein and Fiber Approach
Let me share what this looks like in my real life. Here's what a typical day actually includes:
Morning: Greek yogurt mixed with whey protein and a splash of milk, topped with granola, pumpkin seeds, chia seeds, and chopped green apple. This breakfast packs around 40g of protein from the Greek yogurt and whey, plus approximately 8-10g of fiber from the seeds, granola, and apple.
Lunch: A homemade sushi bowl made with a salmon burger (for ease of cooking), a mix of white rice and cauliflower rice, avocado, edamame, and seaweed strips. This lunch provides about 40g of protein from the salmon and edamame, plus roughly 8g of fiber from the vegetables, seaweed, and cauliflower rice.
Afternoon snack: A protein smoothie with berries, black beans, cacao powder, whey protein, peanut butter, and creatine. This power-packed snack delivers around 40g of protein and 6-8g of fiber, plus the added benefit of creatine for muscle support.
Dinner: Usually grilled meat like chicken or tri-tip, a baked potato topped with Greek yogurt, steamed broccoli, and a piece of sourdough baguette. This dinner provides approximately 40g of protein and 5-7g of fiber.
Sometimes dinner might be pizza that my family orders for delivery. On these nights, I simply make sure to have a nice salad or carrot sticks alongside it, and I love my homemade ranch made with a Greek yogurt base for extra protein.
I don't track every gram, but I know I'm hitting approximately 160g of protein and 25-30g of fiber most days with this pattern. More importantly, I feel satisfied, energized, and free from the anxiety that used to accompany calorie-counting. By focusing on including protein and fiber at each meal, I've created an approach that keeps me nourished without obsessing over numbers.
I've also found ways to satisfy my sweet tooth while supporting my nutrition goals. I keep 85% dark chocolate on hand (which has the added benefit of some fiber) and enjoy Built Bars when cravings hit – they're delicious yet pack 14g of protein. For busy days when a meal might be lighter on protein than I'd like, I keep Fairlife protein drinks ready to go with nearly 30g of protein per bottle. These supplements are incredibly helpful for reaching my daily goal of at least 160g of protein without having to eat enormous quantities of food. These small adjustments help me maintain consistency without feeling deprived or rigid.
Making It Stick: The Power of Small Changes and Balanced Thinking
When it comes to nutrition changes, many of us fall into the "all or nothing" trap, trying to overhaul everything at once, only to become overwhelmed and quit.
Instead, start with just one meal. Focus on making your breakfast higher in protein for a few weeks until it becomes second nature, then move on to improving lunch or dinner.
Equally important is rejecting "all or nothing" thinking. Life happens—there will be birthday celebrations, dinner parties, and holidays. Enjoying cake or having an extra glass of wine doesn't negate all your healthy choices. What matters most is what you do consistently, not occasionally.
Think of it this way: if you eat three meals a day, that's 21 meals a week. If 18 align with your nutrition goals but 3 don't, you're still batting 86%—that's an A grade! Perfection isn't the goal; consistency is.
The beauty of this approach is that you don't have to rely solely on willpower. By making gradual changes and allowing flexibility, healthy eating becomes part of your lifestyle rather than a restrictive diet you're trying to follow.
The Bottom Line
Rather than obsessing over calories or demonizing food groups, focus on getting enough high-quality protein and fiber throughout your day. This abundance-focused approach supports physical health and can help heal your relationship with food.
Your body is a remarkably intelligent system that knows how to use the nutrients you provide it. By understanding protein quality and the importance of fiber, you can make informed choices that help you feel strong, energized, and nourished.
Remember, the goal isn't perfection but progress toward a sustainable way of eating that supports your health and brings you joy. Start by making one simple change—perhaps adding a high-quality protein source to your breakfast—and build from there.
Feel free to reach out if you have questions about your specific protein needs or would like personalized guidance on optimizing your nutrition!
Shari Dicks
Women's Wellness Massage & Movement
Bone Strong: Why Weight Training Might Be the Most Important Exercise Women Aren't Doing
I've spent years exploring women's health and fitness, but there's one area that doesn't get nearly enough attention: bone health. Today, I want to share something that quite literally changed my life, and could change yours too.
My Unexpected Recovery Story
For about five years, I dealt with gradually increasing foot discomfort that eventually developed into significant pain. Every morning, I'd wake up and brace myself for that first painful step out of bed. The discomfort was consistent, nagging, and eventually severe enough to impact my daily activities.
I tried several conventional approaches with limited success. My journey led me to explore the barefoot movement and minimalist footwear, which began shifting my perspective away from traditional treatments. While this was helpful, the real breakthrough came when I connected the dots with load-bearing exercise.
What finally made the difference? Strategic weight training combined with mindful foot mechanics. After incorporating heavy, load-bearing exercises that specifically worked my lower body, the chronic pain began to fade. I found that doing these exercises barefoot when appropriate allowed me to rebuild strength in the small muscles of my feet while also strengthening the 26 bones in each foot.
What I didn't fully appreciate at the time was how these exercises were strengthening not just muscles, but the bones themselves. The human foot contains nearly a quarter of all the bones in the human body, and like all bones, these structures respond to loading by becoming stronger and more resilient. Weekly plyometric (jumping) exercises further enhanced this effect by creating impact forces that stimulate bone growth.
This understanding of how bones adapt to stress became the cornerstone of my approach to both resolving my foot pain and building overall skeletal strength. The transformation wasn't immediate—it took consistent, mindful training—but the results have been nothing short of life-changing. Today, I'm thrilled to say the pain that once limited my daily activities is completely gone.
While I did also begin hormone therapy during this period (which likely contributed to my improvement), the connection between weight-bearing exercise and the healing of my chronic foot pain was unmistakable. The science behind this connection is fascinating, and it's something every woman should know about.
The Science of Bone Adaptation
Recently, I was captivated by research from Professor Belinda Beck, an exercise scientist who founded The Bone Clinic in Australia. Her groundbreaking work demonstrated something that challenges conventional wisdom: osteoporosis can be reversed through proper weight training.
Here's what I found most fascinating:
Bones are living tissue. Far from being static structures, our bones are constantly remodeling themselves in response to the demands we place on them. This is called Wolff's Law, which essentially states that bone will adapt to the loads under which it is placed.
The right kind of stress makes bones stronger. When we put our bones under load—specifically through weight-bearing exercises that cause impact or resistance—they respond by becoming denser and stronger. Without this stimulus, they gradually lose density, regardless of age or gender.
Even significantly compromised bones can improve. In the LIFTMOR study, postmenopausal women with already-diagnosed low bone density (osteopenia or osteoporosis) made remarkable gains. After 8 months of twice-weekly, 30-minute supervised weight training sessions:
Spine bone mineral density improved by about 3% in the training group
Control group participants lost 1-1.5% in the same period
The cortical thickness of the hip increased by 13% (the hard outer shell of the bone)
But perhaps most impressively, many participants progressed from using broomsticks to deadlifting their own body weight—these were women in their 60s and 70s with diagnosed bone loss!
Why This Matters for All Women
The implications of this research extend far beyond those already diagnosed with bone loss:
For younger women (20s-40s): This is your bone-building prime. The density you establish now will be your reserve for later life. Think of it as making deposits in your bone bank.
For women in perimenopause and menopause: During this transition, women can lose up to 20% of their bone density in just 5-7 years without intervention. Weight training is one of the most powerful tools to minimize this loss.
For older women: Even if you've already experienced bone loss, it's not too late. The research shows you can rebuild bone density and, crucially, reduce fracture risk through proper strength training.
The Hidden Danger We Don't Talk About Enough
The statistics around bone fractures are sobering. A hip fracture is not just a temporary setback—it can be life-altering or even life-threatening. Research shows that women who experience a hip fracture have a 20-30% increased risk of dying within the following year, and this elevated risk persists for several years after the fracture.
Even more concerning, among those who survive, many never regain their previous level of independence. About 40% are unable to walk independently again, and approximately 60% require assistance with at least one essential daily activity a year later.
These aren't just numbers—they represent a profound loss of independence, quality of life, and for many, a shortened lifespan. This is why I'm so passionate about sharing what I've learned about bone health. Strong bones aren't just about preventing osteoporosis as a diagnosis; they're about preserving your autonomy, mobility, and vitality throughout your entire life.
Not All Exercise Is Created Equal
Here's where many women get confused. We often think that any type of exercise will benefit bone health, but that's simply not the case:
Swimming: Wonderful for cardiovascular health and joint-friendly movement, but almost useless for bone building because it's non-weight-bearing. The water supports your body weight, removing the stimulus bones need to strengthen.
Walking: Better than swimming for bones, but typically doesn't provide enough stimulus to significantly improve bone density. It's great for general health and maintaining function, but insufficient for reversing bone loss.
Cycling: Like swimming, it's low-impact and doesn't provide the loading stimulus bones need. Your body weight is supported by the bicycle, removing the crucial element of resistance that builds bone.
Yoga and Pilates: Great for flexibility and some strength, but unless they incorporate significant resistance, they don't optimally stimulate bone growth. They're excellent complements to a bone-building program but insufficient on their own.
What actually works? Exercises that:
Load the spine and hips (the most common fracture sites)
Involve impact (like jumping or landing)
Require your muscles to work against significant resistance
Challenge your balance and coordination
Research shows exercises like squats, deadlifts, overhead presses, and lunges—with progressively increasing weights—provide the most benefit. Add in some plyometric movements like box jumps or jump squats (modified as needed for your current ability), and you've got a powerful bone-building combination.
Starting Your Bone-Building Journey
If you're new to weight training or concerned about safety, here's how to begin:
1. Master proper form first. Start with bodyweight exercises or very light weights and focus on technique. Never sacrifice form for heavier weights. Remember that good form is your best protection against injury.
2. Progress gradually. Bones adapt more slowly than muscles. Increase weights conservatively—about 5-10% at a time—and be patient with the process. Consistency matters more than intensity, especially at first.
3. Focus on compound movements. Exercises that work multiple muscle groups simultaneously (like squats and deadlifts) provide the greatest bone-building stimulus. These movements also mimic real-life activities, making them functional as well as beneficial.
4. Ensure adequate recovery. Aim for 2-3 strength sessions per week with at least 48 hours between working the same muscle groups. This gives your bones and muscles time to respond and strengthen.
5. Remember that supervision matters. Especially if you already have bone density concerns, working with a qualified professional can ensure you're exercising safely and effectively. Even a few sessions to learn proper technique can make a significant difference.
Beyond Exercise: Building a Bone-Healthy Lifestyle
While weight training is powerful, it's just one piece of the puzzle:
Nutrition: Calcium (1000-1200mg daily) and vitamin D are essential. Dairy products, leafy greens, and fortified foods can help meet your calcium needs, while sun exposure and possibly supplements can provide vitamin D.
Protein: Aim for at least 1 gram per pound of body weight daily. Protein is crucial for bone formation and maintenance.
Hormonal health: Estrogen plays a vital role in maintaining bone density. If you're approaching or in menopause, discussing hormone replacement therapy with a knowledgeable healthcare provider might be worth considering.
Becoming Your Own Health Advocate
I've learned that taking control of my health sometimes means going beyond conventional healthcare pathways. Soon, I'll be getting a DEXA scan as a baseline measurement of my bone density, body composition, and visceral fat levels—not because my doctor ordered it, but because I value this information.
I've also found tremendous value in working with healthcare providers on a cash basis, outside the insurance system. The quality of care and level of personalized attention I've received has been worth every penny.
When it comes to your health, sometimes you need to lead the way rather than waiting for the system to catch up.
My Invitation to You
If you're inspired to begin your own bone-building journey, you don't have to do it alone. While I don't offer in-person training, I provide both virtual training programs and coaching services designed to help you get started on the right path.
My coaching services help you determine where and how to begin based on your individual needs and circumstances. I can guide you in understanding what exercises will benefit you most, how to perform them correctly, and how to progress safely—even if you've never lifted weights before.
For those wanting more ongoing support, my virtual training programs offer customized routines that can help you build strength and bone density from the comfort of your own home or local gym, regardless of your current fitness level or bone health status.
Working with someone who understands the science of bone health and women's unique physiological needs can make all the difference in your results and confidence.
Weight training isn't just about looking stronger—it's about becoming structurally stronger from the inside out. It's about building a foundation that will support you for decades to come. And in my experience, it's one of the most empowering things a woman can do for her long-term health and independence.
I hope sharing this research and my personal experience inspires you to consider how strength training might benefit your own bone health journey. If you'd like to learn more about my personalized virtual training programs or coaching services designed specifically for women's bone and overall health, please visit my website or reach out by email to schedule a consultation. I'm here to help you navigate this important aspect of your wellness journey.
Dancing with the Dark Passenger: A Guide to Moving Through Depression
She's back again - my dark passenger. As a health professional, I know exactly what I should be doing: exercise, eat well, get morning sunlight, maintain social connections. But anyone who's dealt with depression knows it's not that simple. There's this infuriating disconnect between knowing and doing, what I've come to call 'the infuriating laziness' - though laziness isn't really the right word at all. It's more like trying to run through chest-deep water while wearing a heavy backpack.
After decades of this dance, I've learned something crucial: the key isn't in fighting harder when depression hits. It's in building habits during the good times that become so ingrained they can carry you through the dark.
Understanding the Dark Passenger
My best friend and I often talk about depression as the 'dark passenger.' She's that unwelcome visitor who sometimes climbs into your car and stays for a while. You can't force her out - believe me, I've tried. But what you can do is keep her in the passenger seat. You can acknowledge her presence with compassion while firmly maintaining your position behind the wheel. The trick is remembering that although she's a persistent traveler, she's not a permanent one. Eventually, she will leave - hopefully locked securely in the trunk where she belongs.
Building Your Foundation During the Light
The trick isn't in trying to outrun the darkness when it comes - it's in building such strong habits during the light that they can carry you through. Here's what this looks like for me:
Daily movement (some days this means an hour of strength training, other days it's a five-minute stretch)
Morning sunlight exposure (even on cloudy days)
Journaling
Regular therapy
Connection with understanding friends
Setting up systems that make the essentials easier
Of all these tools, strength training has become one of my most powerful anchors through my depression. There's something uniquely grounding about moving heavy weights - it demands your full presence, challenges what you believe you can do, and provides tangible evidence of your strength even when your mind is trying to convince you otherwise. I'm incredibly grateful that I discovered this transformative practice years ago and have built such a consistent routine around it.
The research backs up what I've experienced personally - a major study looking at thousands of people found that consistent strength training significantly helps reduce depressive symptoms. What I love most about these findings is that you don't need an intense gym routine to benefit. Even moderate sessions of 30-45 minutes, three times a week, can make a real difference. The key isn't in how much you lift or even how long you work out - it's in the simple act of showing up for yourself consistently.
On my darkest days, when my dark passenger is being particularly loud, there's something almost defiant about picking up those weights. Each rep feels like a small act of rebellion against depression's whispers that I can't, that I shouldn't, that it's too hard. Sometimes those weights feel impossibly heavy, but moving them anyway reminds me that I'm stronger than I think - both physically and mentally.
When She's Riding Shotgun
When depression is riding shotgun, everything feels harder. The habits that usually flow naturally become a struggle. This is where the foundation you built becomes crucial. You don't need to do everything - you just need to do one small thing. Maybe today that's:
Opening the curtains
Taking a shower
Stepping outside for 2 minutes
Putting on your favorite song
Drinking a glass of water
Sending one text to a friend
Moving your body for five minutes
The goal isn't perfection - it's maintaining just enough connection to yourself to keep depression from taking the wheel.
The Creative Lifeline
Sometimes when the darkness feels heaviest, the most powerful medicine isn't in doing what we 'should' do - it's in letting ourselves play. There's profound healing in turning on music and letting your body move without judgment, picking up colored pencils and doodling without purpose, or singing along to songs that speak to your soul.
This isn't just feel-good advice - it's backed by science. Research shows that music can help regulate our vagal tone - the state of our vagus nerve, which plays a crucial role in our emotional regulation. But beyond the science, there's something powerful about having a playlist of songs that simply make you happy. I've learned to curate these playlists during my good times, collecting songs that make me want to move, that remind me of joyful moments, that lift my spirit. Then, during the darker periods, when choosing what to listen to feels overwhelming, I can just press play and let the familiar beats help carry me through.
And here's a fun fact that always makes me smile: Disney songs have been shown to be particularly effective at boosting mood and emotional wellbeing. As a 90s kid who grew up in the golden age of Disney musicals, these have become an unexpected but powerful tool in my mental health arsenal.
The Power of Conscious Rest
Another one of my most reliable tools during depression isn't about doing - it's about conscious resting. Yoga Nidra, often called 'yogic sleep,' has become my sanctuary when even traditional meditation feels too demanding. This guided practice allows you to rest in a state between wakefulness and sleep, activating your parasympathetic nervous system while requiring almost no effort on your part. I've found a treasure trove of Yoga Nidra meditations of varying lengths by Ally Boothroyd on YouTube - her gentle guidance has become a reliable companion during both good times and dark.
Another game-changing tool is what neuroscientist Dr. Andrew Huberman calls the 'psychological sigh.' Here's exactly how to do it:
Take a deep inhale through your nose, completely filling your lungs
Take one more small sip of air in
Release it all with a long, slow exhale through your mouth (as if you're blowing through a straw) until all the air is gone
Repeat 1-3 times
What makes this breathing pattern so powerful is its simplicity and immediate effect. Our bodies naturally do this when we're upset. By consciously engaging in this pattern, we're tapping into our body's built-in calming mechanism.
The Power of Nurturing Touch
As a massage therapist, I've witnessed countless times how therapeutic touch can serve as a lifeline during difficult mental health periods. When depression has us feeling disconnected from our bodies, massage can help us find our way back home to ourselves. It's not just about relaxation - massage helps regulate our nervous system, reduce cortisol levels, and increase feel-good hormones like oxytocin and serotonin.
During depressive episodes, even making an appointment for a massage can feel overwhelming. But this is exactly when our bodies most need this kind of support. Consider it an act of self-compassion - allowing someone else to help carry some of the weight for an hour.
The Power of Small Actions
There's something almost magical about doing just one small thing. It might not lift the depression, but it reminds you that you're still in the driver's seat, even if your dark passenger is being particularly vocal that day. One small action often leads naturally to another, not because you're forcing it, but because movement creates momentum; a body in motion stays in motion.
A Note About Professional Support
While I've shared my personal toolkit for managing depression - from strength training to creative expression to massage - it's important to acknowledge that these are tools that complement, not replace, professional mental health care and medical support. As someone who has benefited immensely from regular therapy, I believe in the power of having professional support, especially during our darker periods.
Depression is complex and deeply personal - what works best varies from person to person. For many people, medication is a vital and valuable part of their mental health toolkit, helping to create the foundation that makes other wellness practices possible. Just as we wouldn't judge someone for taking medication for diabetes or high blood pressure, there should be no stigma around mental health medication. These are personal medical decisions best made in consultation with healthcare providers who know your individual situation.
Think of it this way: just as I have a whole team supporting my physical health (doctors, massage therapists, trainers), having comprehensive support for our mental health is equally valuable. Each tool in our toolkit - whether it's lifting weights, practicing Yoga Nidra, getting a massage, talking with a therapist, taking prescribed medication, or any combination of these - plays its own unique and important role. While practices like exercise and massage can support overall wellbeing, depression requires professional mental health care from qualified providers.
And remember: one day you'll wake up and realize she's gone. Maybe not forever - she tends to find her way back eventually - but for now, she's locked safely in the trunk where she belongs. And you'll be stronger for having navigated another visit, armed with more knowledge and resilience about what helps you stay in the driver's seat.
If you're struggling with depression, please reach out to a mental health professional. They have the training and expertise to provide appropriate care and treatment. I'm sharing my personal journey not as a replacement for professional help, but in hopes that my experience might resonate with others walking a similar path.
A Final Note
One of the unexpected gifts of my work has been the opportunity to create space for authenticity and vulnerability. Every day, I am honored to witness the strength and resilience of the wonderful women who trust me to support their wellness journeys. Whether we're dealing with physical pain, emotional challenges, or simply navigating life's transitions, there is profound beauty in how we show up for ourselves and each other.
Even in the shadows, we can create spaces of understanding and empowerment. Together, we remind each other that it's okay to not be okay, to seek help, to take up space, and to prioritize our wellbeing. This shared journey of healing, in all its forms, is what makes our community so special.
Movement is Medicine
Last week, I experienced something that reinforced what I've learned through decades of both personal experience and working with clients. It started with that familiar sensation - a twinge in my lower back that quickly escalated into intense pain. As I lay on my heating pad, unable to continue my day's tasks, pain level at a 7 out of 10, I heard that quiet voice of wisdom: "Movement is medicine."
After 25 years as a massage therapist and now as a personal trainer, I've watched countless clients navigate their own healing journeys. This experience has taught me what I needed to do, even though every instinct was screaming to stay still. I got up and started moving.
Here's what happened: I went for a slow, intentional walk. Not for cardio, not for calorie burn, but for healing. Following the walk, I spent time doing mobility work and stretching, paying special attention to my hip flexors and deep core muscles - areas that often contribute to lower back pain. The result? Complete pain relief after about two hours of mindful movement.
Now, I recognize the privilege in being able to pause my day for two hours of self-care. Not everyone has this luxury, and I'm deeply grateful for the ability to prioritize movement when my body needs it. But this experience reinforces a truth I've observed throughout my career: our bodies have an incredible capacity to heal themselves through movement.
And this wasn't my first experience with this truth. As someone who challenges my body's limits and embraces an active lifestyle, I've navigated numerous physical setbacks - from significant shoulder injuries and foot pain, sciatica, and years of chronic neck pain with associated headaches and migraines. Through these experiences, I've experimented with different approaches to healing: complete rest versus mindful movement. Time and again, I've discovered that movement - never pushing into pain, but rather exploring its edges with curiosity - consistently led to faster recovery. Each experience has deepened my understanding of how our bodies heal.
This moment embodied everything I've learned about healing through my decades of work with the human body. My journey began at 18, working as a physical therapy aide under an incredible physical therapist who first opened my eyes to the healing power of movement. There, I witnessed firsthand how bodies heal: athletes returning to their sport, surgical patients recovering more quickly when they'd strengthened and prepared their bodies beforehand, and people of all ages rebuilding strength and mobility through careful, progressive movement.
That experience sparked my passion for understanding how bodies heal, leading me to massage school and eventually through various therapeutic environments. Working alongside chiropractors, surgeons, and specialists I learned how unique each person's healing journey can be - how two people with similar injuries might require completely different approaches to recovery. I discovered how interconnected our bodies are, how an injury in the leg can manifest in hip or back pain, how emotional stress can create physical tension and pain.
Over the years, my practice has evolved to embrace this whole-body understanding of healing. While I still love providing therapeutic massage for specific issues like migraine relief or sciatic discomfort, I've discovered the profound impact of working with the body's energy and nervous system. There's something magical about helping a woman sink into that twilight sleep state of deep relaxation, where her body can truly begin to heal itself.
But through all of these experiences, one truth has remained constant: while massage can facilitate healing and provide relief, the most profound and lasting healing comes through movement - and this healing lies within our own power. This understanding led me to become a personal trainer, wanting to help women discover and trust their body's natural ability to heal through movement.
Think of it as a pyramid of movement needs. At the foundation, we need the ability to move freely without pain - this is where mobility work, gentle stretching, and mindful walking come in. These movements help us maintain healthy joints, reduce discomfort, and keep our bodies functioning smoothly in daily life. This was exactly what my body needed during that recent bout of back pain.
The next level involves developing stability and control - learning to move with proper form and balance. This might include practices like yoga, pilates, or balance training. These movements help prevent injury and prepare our bodies for more challenging activities.
But here's what many women don't realize: while all movement is beneficial, strength training becomes a crucial component of long-term health. This isn't about lifting heavy weights just for the sake of it - it's about building and maintaining the strength we need to stay independent and capable as we age.
I often hear women express fear about starting strength training - fear of injury, fear of doing it wrong, fear of 'getting bulky.' But here's the truth: what we should really fear is what happens if we don't prioritize building and maintaining strength. The real risk isn't in starting - it's in waiting.
The beauty of movement lies in finding what works for you. You might start by wearing a weighted vest while doing household chores, taking a short walk around your block, or trying gentle stretches during TV commercials. The key isn't where you start - it's that you start. Every step forward, no matter how small, is progress.
I want to acknowledge something important: when I talk about movement as medicine, I'm deeply aware that this advice comes from a place of privilege. There are many people living with chronic conditions and disabilities that create very real limitations, discomfort, frustration, and suffering. This post isn't meant to minimize those experiences or suggest that everyone can move in the same ways. Rather, it's an invitation to explore what movement means for you, within your own capabilities and circumstances.
Here's the hard truth: there is no magic pill. No perfect treatment. No life completely free of discomfort. What I've learned through my own healing journey, and what I've observed in countless clients, is that sustainable healing requires consistency in movement, patience with the process, and a willingness to listen to your body. Some days will be better than others. That's not just okay - it's part of the journey.
Through my decades of working with women's bodies - first as a physical therapy aide, then through various therapeutic massage environments, and now as a personal trainer - I've seen again and again how proper guidance can make movement more accessible and effective. I'm excited to share that I'm now offering personalized workout videos, designed to help more women transform their movement practice. Drawing from my 25 years of experience working with the body, these videos are tailored to meet you exactly where you are, whether you're taking your first steps into movement or you're a seasoned athlete. My mission is to empower women to feel strong, capable, and confident in their bodies.
This work continues to remind me that our bodies speak to us constantly. Just like that morning on my heating pad, these messages come sometimes in whispers, sometimes in shouts. The key isn't in silencing these messages, but in learning to respond with wisdom and care. Movement isn't just exercise - it's a conversation with our bodies, one that awakens our innate capacity for strength, healing, and well-being.
I want to close by expressing my deepest gratitude to the women who have trusted me with their healing journeys over the years. It has been an incredible honor to witness your strength, resilience, and growth. Each of you has taught me something valuable about the healing power of movement, and you inspire me daily to continue growing and learning so I can better serve our community. Thank you for allowing me to be part of your journey toward stronger, more empowered, and more peaceful lives.
Menopause: Research, Treatment & Discovery
My path to understanding women's health has been a natural evolution. After focusing my massage practice exclusively on women for over a decade, more recently becoming a personal trainer, and currently completing menopause and nutrition certifications, I kept seeing the same pattern: women's health needs change significantly as we age, but we often lack the support and information to navigate these changes confidently. Now at 43, I'm experiencing early perimenopause while studying to become a Menopause Coach. This unique position - being both student and participant - has opened my eyes to how much misinformation is out there, and how many women are struggling to find clear, honest answers about this stage of life.
One thing has become crystal clear: much of what we think we know about menopause and hormone therapy needs a serious update. The outdated information many of us have heard isn't just wrong - it's keeping women from getting help that could make a real difference in their health.
Let's address one of the most damaging misrepresentations in women's health: the reporting of the Women's Health Initiative (WHI) study results. This landmark study, launched in 1991, was designed to investigate the effects of hormone therapy on postmenopausal women's health. The study was stopped early in 2002 when researchers believed they found increased health risks, leading to widespread fear about hormone therapy. However, the way these results were reported was deeply problematic. The headline that scared a generation of women away from hormone therapy claimed a '25% increased risk of breast cancer.' This statistic is a perfect example of how numbers can be manipulated to create fear. Here's the actual data: the study found 4 cases of breast cancer per 1,000 women not using hormone therapy, compared to 5 cases per 1,000 women using it. That's what they called a '25% increase' - one additional case per thousand women. Even more importantly, there was no difference in breast cancer mortality between the groups.
This kind of reporting, using relative risk instead of absolute numbers, is not just misleading - it's harmful. It led countless women and their healthcare providers to avoid hormone therapy that could have significantly improved their quality of life and long-term health outcomes. The damage from this misrepresentation continues to impact women's healthcare decisions today, despite numerous subsequent studies showing the benefits of appropriately timed hormone therapy for many women.
Beyond the misleading statistics, there's more to the story of why the WHI study isn't the definitive word on hormone therapy that many think it is. Here's what many people don't know: the average age of the study participants was 63, with many in their 70s and 80s. This matters a lot because we now know that when you start hormone therapy makes a huge difference. Research clearly shows that starting within 10 years of menopause offers the most benefits with the least risk.
To add to this, many of the study participants had existing health conditions and were significantly overweight, making them poor candidates for hormone therapy in the first place. Plus, the study used oral estrogen combinations that doctors don't even prescribe anymore - we now know that other forms of hormone therapy, like patches, are much safer and more effective.
Yet somehow, these WHI study findings from over 20 years ago still influence how doctors practice and what many women believe about hormone therapy. This is frustrating because newer research tells us something completely different: when hormone therapy is started at the right time - during perimenopause or early menopause - it can make a huge difference in bone health, heart health, brain function, and overall quality of life.
The big takeaway here isn't just about hormone therapy - it's about how important it is to look past the headlines and really understand what medical research is telling us. Women deserve to have all the facts, not just the scary headlines, when making decisions about their health.
So what does current research actually tell us about hormone therapy? For starters, it's not just about managing hot flashes - though that's important too. The evidence for hormone therapy's protective effects is compelling, especially when we look at long-term health outcomes. When started in perimenopause or within ten years of menopause, research shows it can lower the risk of heart disease by about 40%. Studies have also revealed that hormone therapy can improve bone density and reduce our risk of bone fractures by up to 40% - a crucial benefit considering that women who experience a hip fracture face a 20-30% increased risk of death in the following year. Perhaps most fascinating is what we're learning about brain health: starting hormone therapy during the perimenopause transition may reduce the risk of Alzheimer's disease by up to 30%. But maybe most importantly, we're understanding that waiting until symptoms become severe isn't always the best approach.
It's important to understand that hormones work as preventive medicine, not just symptom relief. Think of it like maintaining a house - it's usually better to fix a small leak before it causes major damage. The same goes for hormone levels during perimenopause. Starting hormone therapy at the right time (if it's appropriate for you) can help prevent some of the more significant health challenges that come with hormone decline.
But here's where it gets tricky - finding healthcare providers who understand this newer approach isn't always easy. One of the most challenging aspects of this journey can be finding appropriate medical care. Through my experience and conversations with other women, I've discovered that while many healthcare providers are well-intentioned, most receive surprisingly little training in managing perimenopause and menopause. In fact, Dr. Marie Clare Haver shares in her book "The New Menopause" that she, like many OB/GYNs, received minimal education about menopause and perimenopause during medical school. This reality often requires us to become our own advocates. Many doctors still base their hormone therapy decisions on that outdated WHI study we talked about earlier. And even when you do find the right provider, navigating treatment options can feel overwhelming. Should you try pills, patches, or creams? What about progesterone? And what's the deal with testosterone for women? These are all valid questions that deserve real, evidence-based answers.
Here are some key things to know about current hormone therapy options:
Estrogen can be delivered through patches, creams, or pills (though many specialists now prefer bio-identical patches or creams over oral options)
If you're taking estrogen and still have your uterus, progesterone is crucial - it protects the uterine lining from becoming too thick, which can happen with estrogen alone and potentially lead to health issues
Testosterone, while not FDA-approved for women, is increasingly recognized as important for things like energy, muscle maintenance, joint health and a healthy sex drive
Vaginal estrogen, used locally for pelvic floor issues, vaginal dryness, and urinary symptoms, is a safe option even for women who've had breast cancer because it has minimal systemic absorption
When you're meeting with healthcare providers, don't be afraid to ask questions like:
How often do you treat women in perimenopause?
What's your approach to hormone therapy timing?
How do you determine when to start treatment?
What types of hormone therapy do you typically prescribe and why?
How do you monitor treatment effectiveness?
Remember, you're not being difficult by asking these questions - you're being thorough about your health. A healthcare provider who gets defensive about questions probably isn't the right fit. The right provider should be willing to explain their approach and help you understand your options.
It's also worth noting that lab results don't tell the whole story. While hormone testing can be helpful, many women have significant symptoms even with "normal" hormone levels. This is why it's so important to work with someone who listens to your symptoms and experiences, not just your lab numbers.
Here's something else that often gets overlooked: perimenopause and menopause care often require a different kind of medical appointment than what most of us are used to. Those quick, 15-minute visits typically aren't enough to properly address hormone-related health issues. This is why many menopause specialists schedule longer appointments, especially for initial visits. Yes, this often means paying out of pocket, but having time to thoroughly discuss your symptoms, concerns, and treatment options can make a huge difference in your care.
The goal isn't just to treat symptoms as they pop up - it's to take a proactive approach to this transition. Current research suggests that how we navigate perimenopause and menopause can impact our health for decades to come. This isn't about anti-aging or fighting natural changes; it's about supporting our bodies through this transition in a way that helps maintain our health, functionality, and quality of life for the long term.
So what can you actually expect when starting hormone therapy? First, it's important to understand that finding the right combination and dosage often takes some time and fine-tuning. This isn't like taking an antibiotic where everyone gets the same prescription. It's more like finding the right prescription for glasses - what works perfectly for one person might not work at all for another.
Some women notice improvements in symptoms within weeks, while for others it might take a few months to find the right balance. And something else to note: your needs might change over time. What works great initially might need adjustment down the road. This is normal and actually shows why having a knowledgeable healthcare provider who's willing to monitor and adjust your treatment is so important.
The good news is that many women report improvements not just in obvious symptoms like hot flashes, but in areas they hadn't even connected to hormones - better sleep, clearer thinking, improved mood, less joint pain, and more energy. But it's important to have realistic expectations. Hormone therapy isn't a magic solution that turns back time; it's a tool that, when used appropriately, can help maintain health and quality of life during and after the menopause transition.
As I navigate my own perimenopause journey, I'm taking the proactive approach I've discussed here. I'm working with a hormone specialist who has taken the time to really understand my health goals and concerns. Starting with topical testosterone has already made a significant difference in my chronic foot pain, and I'm having ongoing discussions about when to begin estrogen therapy. While my symptoms are still relatively mild, I'm approaching this transition armed with knowledge and a healthcare provider who understands the importance of timing and individualized care.
I'll be documenting my experiences and sharing evidence-based information through my monthly blogs and social media accounts, focusing on what's actually helpful rather than the fear-based messaging we've heard for too long. My goal isn't to tell anyone what to do, but to share information that helps women make informed decisions about their own health.
This isn't just about hormone therapy or managing symptoms - it's about understanding our bodies and advocating for our health during a significant life transition. Whether you're just starting to think about perimenopause or you're well into your journey, remember that you deserve access to current, accurate information and quality healthcare.
Stay tuned for more updates, insights, and research as I continue learning and sharing. Together, we can change the conversation around perimenopause and menopause from one of fear and confusion to one of empowerment and informed choice.
Embracing Strength & Nourishment: a heartfelt plea for women’s health
Dear amazing women,
As I sit down to write this, my heart is full of both concern and hope. I've been immersing myself in evidence-based literature, working through certifications, and consuming countless hours of podcasts by respected experts in science and nutrition. But more importantly, I've been listening – really listening – to my clients, friends, and family. And what I'm hearing breaks my heart while simultaneously igniting a fire within me to create change.
We've been conditioned, haven't we? From such a young age, we've been taught that our worth is somehow tied to the size of our bodies. That being small is the ultimate goal, the key to happiness and acceptance. I've been there, and I know so many of you have too. But here's the truth that I'm learning, and it's transforming how I see myself and how I hope to help you see yourselves: We were never meant to be small. We were meant to be strong.
Let that sink in for a moment. We were meant to be strong.
The science is clear, and it's alarming. Women over 40 are at risk of losing a significant percentage of their strength and muscle mass every decade. Every. Single. Decade. This isn't just about aesthetics or fitting into a certain size of jeans. This is about our health, our independence, our ability to live full and active lives as we age. And the best way to combat this? It's not endless cardio or restrictive diets. It's strength training and proper nutrition, especially adequate protein intake.
I know what some of you might be thinking. "Strength training? But I don't want to get bulky!" or "I don't have time for that," or maybe even "I wouldn't even know where to start." I hear you. These are valid concerns, but they're based on misconceptions that have been fed to us for years. The truth is, strength training doesn't make women bulky – that's a myth. What it does do is make us strong, resilient, and metabolically healthy.
Let's talk about protein for a moment. Our bodies are miraculous machines, and protein is one of the key fuels that keeps them running smoothly. When we eat protein, our bodies break it down into essential amino acids. These amino acids are then used in a process called protein synthesis, where our bodies rebuild and repair tissues, including our precious muscle mass. Here's the kicker – the protein we eat is rarely used by our bodies for energy. Its primary purpose is to rebuild and maintain our muscles and other connective tissues. This is why it's so crucial that we eat enough of it.
So how much protein is enough? The current recommendation, especially for women over 60, is a minimum of 1 gram per pound of body weight every day. I know that might sound like a lot, but trust me, your body needs it. Here's why this is so crucial: while you can't increase lean muscle mass without regular resistance training, consuming adequate protein is enough to significantly slow down or even prevent muscle loss. This preservation of muscle mass should be one of our top priorities as we age. Research has shown that higher protein intake is associated with better preservation of lean muscle mass, even in the absence of exercise.
For instance, a study published in the Journal of Gerontology found that adults over 70 who consumed the highest amount of protein lost 40% less lean muscle mass over three years compared to those with the lowest protein intake, regardless of their exercise habits. Timing matters too – aim to spread your protein intake evenly over your meals, always consuming a minimum of 20 grams every 3-4 hours. This approach, known as protein distribution, has been shown to optimize muscle protein synthesis throughout the day. Remember, maintaining your muscle mass is not just about strength – it's about preserving your functional independence, metabolic health, and overall quality of life as you age. So don't shy away from that protein-rich meal, even on days when you can't make it to the gym. Your body will thank you for it in the long run.
Now, I can almost hear some of you worrying about calories and weight gain. This brings me to another crucial point – the dangerous myth of calorie restriction. For far too long, women have been intentionally restricting their calories, often to the severe detriment of their health. We've been taught that eating less is always better, that hunger is a virtue, that denying our bodies nourishment somehow makes us more worthy. My heart aches thinking about how many of us have spent years, even decades, intentionally malnourishing ourselves in the pursuit of smallness.
Let me be clear: without proper nourishment, our bodies cannot function to the best of their abilities. Period. When we consistently under-eat, we put ourselves at risk of low energy availability, which can have devastating effects on our health. We're talking about hormonal imbalances, decreased bone density, impaired athletic performance, and increased risk of injury and illness. Is that really a price worth paying for a smaller pants size?
I want to shout this from the rooftops: it's time to stop trying to make our bodies smaller! In doing so, we're making ourselves weaker and much more susceptible to frailty and increased risks of mortality as we age. Instead, we should be ensuring that our bodies are as nourished, strong, and powerful as possible.
Our worth as people is not determined by how small our bodies are. It's time we are brave enough to take up space and live proudly and unashamedly in strong, full bodies. This doesn't mean we shouldn't prioritize health – absolutely not. I strongly encourage all women to get annual lab work done and pay particular attention to your A1C, lipid levels, and blood pressure. But health is not synonymous with thinness, and thinness is certainly not synonymous with health.
Let me share a bit of my personal story. In 2019, after years of obsessive and unhealthy cycles of restriction and binging, I made a decision that changed my life: I decided I would never diet again. In the time since then, I gained over 30 pounds. But here's the thing – I was able to maintain healthy lipid levels, improve my lean muscle mass, and even enhance my A1C and insulin sensitivity. How? By prioritizing movement, changing my mindset to eating from abundance when it comes to protein and fiber, and disciplining myself to be mindful of my consumption of added sugars and saturated fats.
This brings me to another point that's been weighing heavily on my mind – the amount of misinformation about nutrition that many people are believing. One of the most pervasive myths is that carbohydrates should be avoided. Let me be clear: carbohydrates are our bodies' main source of energy. Reducing these unnecessarily can put you at risk of low energy availability, which, as we've discussed, can be detrimental to health.
In my reading lately, I was fascinated by the section on micronutrients, vitamins, and minerals. When we restrict food groups, we put ourselves at risk of deficiencies that can seriously jeopardize our well being. For example, eliminating dairy without proper substitution can lead to calcium and vitamin D deficiencies, crucial for bone health. Cutting out whole grains might result in B-vitamin deficiencies, potentially causing fatigue and cognitive issues. Those avoiding meat need to be vigilant about iron, vitamin B12, and zinc intake. Even seemingly healthy low-carb diets, if too restrictive, can lead to shortfalls in vitamins C and E, potassium, and magnesium.
This is why eating a wide variety of foods is so important. Each food group brings unique nutrients to the table: colorful fruits and vegetables offer different antioxidants, whole grains provide fiber and B vitamins, lean proteins supply essential amino acids, and healthy fats are crucial for hormone production and nutrient absorption. By embracing dietary diversity, we're not just avoiding deficiencies; we're giving our bodies the full spectrum of nutrients they need to thrive. This is why it's so important to approach nutrition holistically, focusing on abundance rather than restriction.
I also want to emphasize something that might be controversial but is backed by science: there are no inherently "bad" foods! Sure, we should absolutely try to limit our processed foods, and if you have an allergy or sensitivity to certain foods, then you should avoid them. But please be very critical of anyone who is claiming that certain foods are universally linked to inflammation or are hazardous to your health. There simply isn't enough evidence or data to support these sweeping claims. Whole foods are comprised of fats, proteins, and carbohydrates, which your body is an expert at digesting and converting for its needs.
Now, I do need to take a moment to address alcohol. I know this might be a buzzkill (pun intended), but the evidence is clear: there is no amount of alcohol that is beneficial to your health. The healthiest amount of alcohol is no alcohol. The alcohol we drink is ethanol, which is not a macronutrient and is not converted for energy. Our bodies immediately recognize it as a toxin and put all other needs on hold to process and remove it as quickly as possible. This process involves converting ethanol into other toxic components, primarily acetaldehyde in the liver. Acetaldehyde is a carcinogen, which is why even moderate drinking (one drink a day for women) is linked to increased risks of six different types of cancer: breast, colorectal, esophageal, liver, oral cavity (mouth), and pharyngeal (throat) cancers.
Moreover, if you're already dealing with inflammation in your body, alcohol can make things worse. Here's why: when you drink, your body sees alcohol as a toxin and rushes to get rid of it. This means it puts other important jobs on hold, including fighting inflammation. It's like your body's maintenance crew dropping everything to deal with a burst pipe, leaving other problems to get worse. Alcohol can also irritate your gut, allowing harmful substances to leak into your bloodstream, which can trigger more inflammation throughout your body. Plus, alcohol messes with your body's inflammatory response, potentially making it overreact. In simple terms, if you're already dealing with inflammation and you drink, it's like adding fuel to a fire your body is trying to put out.
I want to acknowledge that this isn't intended to bum anyone out. As someone who was a heavy drinker for years, I understand the cognitive dissonance this information can create. It took me over 5 years of getting curious and trying to reduce my drinking before I decided to quit for good. This isn't about judgment – it's about information and empowerment.
So, what should we focus on? Here are some guidelines that I believe can help us all live healthier, stronger lives:
Protein: Aim for 1 gram per pound of body weight per day (160 grams if you weight 160lbs).
Fiber: 25-30 grams per day.
Added sugars: Less than 10-20 grams per day.
Saturated fats: Less than 10% of total calories (about 22 grams for a 2500 calorie diet).
Remember, these are guidelines, not rigid rules. The key is to focus on abundance – especially of protein and fiber – rather than restriction.
As we wrap up, I want to circle back to where we started. For decades, many of us have been focusing on losing weight through eating fewer calories than we're expending. But this approach is essentially intentionally malnourishing our bodies to make them smaller, which in turn makes them weaker. I don't say this to make anyone feel bad – we've all been subjected to this conditioning for the majority of our lives. But it's time to wake up.
I want to help women feel good and empowered about being strong and fully nourished. Your body is not an ornament – it's the vehicle through which you experience your life. It deserves to be well-fed, well-moved, and well-loved. You deserve to take up space, to be strong, to be nourished.
So, my dear strong women, let's shift our focus. Let's prioritize strength over smallness. Let's nourish our bodies instead of depriving them. Let's move in ways that make us feel powerful and alive. Let's take up space unapologetically. Because you – yes, you – are meant to be here, in all your strong, nourished, powerful glory.
Here's to strength, to health, to life lived fully. Here's to you!
Rethinking Women’s Fitness
Revolutionizing Women's Fitness and Nutrition: The Latest Evidence-Based Insights
I'm excited to share groundbreaking insights from my recent deep dive into women's health, fitness, and nutrition research. As I work towards my Menopause Coaching and Nutrition Coach certifications, I've immersed myself in scientific literature and expert resources, including Dr. Stacy Sims' books "Roar" and "Next Level," Dr. Marie Claire Haver's "The New Menopause," and numerous cutting-edge studies.
This journey has reinforced a crucial point: "Women are not small men!" This simple yet powerful statement from Dr. Sims reminds us that much of the popular fitness and nutrition advice is based on studies done on men. For women, especially as we approach and enter menopause, our needs are unique and deserve specialized attention.
As a health professional, I believe in constantly challenging biases and preconceptions. Science evolves, and so should our understanding. I'm committed to bringing you the most up-to-date, evidence-based information available.
One striking finding is the importance of protein for women, particularly as we age. The current recommendation is 1 gram of protein per pound of body weight daily. This might seem high, but it's crucial for maintaining muscle mass, supporting bone health, and promoting overall wellbeing. Timing matters too - eating within an hour of waking is vital for setting our metabolism and balancing cortisol levels. If you're interested in time-restricted eating, it's better to limit food intake at the end of the day rather than the beginning.
The research also challenges some long-held exercise beliefs. Contrary to popular advice, working out on an empty stomach isn't ideal for women. A small pre-workout snack of about 15g protein and 30g carbs is all you need to fuel your session effectively. Post-workout nutrition is even more critical - aim for 30-60g of protein within an hour of finishing to support muscle recovery.
Strength training is non-negotiable for women's health, but here's the key: we need to lift AS HEAVY AS POSSIBLE while remaining safe and focusing on form. This is vital for bone density, muscle mass, and overall functional fitness. Those 5 lb dumbbells won't cut it for most exercises! The goal is to challenge your muscles significantly.
When selecting weights, aim for a load where you're leaving only 2-5 reps in reserve at the end of your set. This means you could do 2-5 more reps with good form before reaching failure. Build up gradually, focus on proper form, and progressively increase the weight as you get stronger. This intensity drives positive changes in your body, from increased bone density to improved metabolism and overall strength.
The importance of this approach becomes clear when we consider that sedentary women can lose up to 8% of their strength each decade after turning 30, accelerating after 60. But Dr. Sims assures us it doesn't have to be this way. Through properly performed resistance training, we can not only retain muscle but also build it back, maintaining functional fitness and independence as we age.
Here's great news: you don't need hours in the gym. Just 20-40 minutes of strength training, 2-4 times a week, is sufficient. It's about quality and intensity, not quantity, making it feasible to incorporate into busy lives.
In addition to strength training, "sprint interval training" can be incredibly beneficial, especially as we age. Don't let "sprint" intimidate you - it's not just about running. This involves short bursts of 100% effort for 10-30 seconds, followed by 1-5 minutes of rest or easier activity. It can be done through biking, swimming, or bodyweight exercises like mountain climbers. The key is working at your personal 100% effort for that short burst.
My favorite form of Sprint Interval Training incorporates plyometrics or "jump" training. Dr. Sims emphasizes the benefits of this impact training. A 2019 research review found that even older adults (58-79 years old) who included these movements saw improvements in strength, bone health, and overall physical performance, without increased injury risk.
Interestingly, long, moderate-intensity cardio sessions might not be ideal for women's biology, particularly approaching menopause. These can leave us in a "wired but tired" state, suboptimal for hormonal balance and overall wellbeing.
However, movement remains crucial on non-strength training days. Low-intensity activities like walking, gentle yoga, or stretching are perfect for active recovery. Remember, movement is medicine! A sedentary state isn't natural for healthy humans - we're meant to move, and the more we move, the better we tend to feel.
I know this information might seem overwhelming or contrary to what you've heard. I've been there. I've completely overhauled my routine based on these insights. Now, I strength train with heavy weights every other day, finishing with 2-6 sprint intervals including jump training. On alternate days, I focus on gentle movement and recovery. The changes in my energy levels, strength, sleep, and overall wellbeing have been remarkable.
As women, we wear many hats - professionals, entrepreneurs, artists, athletes, volunteers, travelers, moms, usually a combination of these and more. Our lives are rich and often busy. It's crucial we prioritize our health amidst our full schedules. Whether through relaxing massages or guided movement practices, I'm here to help you feel your best, whatever your lifestyle may be.
While this information represents current best practices based on scientific evidence, I'm always learning and adjusting as new research emerges. My goal is to provide you with the most accurate, science-based guidance to support your health and wellness journey.