Peptides: My favorite, little-known, natural longevity tools!
Peptides are incredible! 'Master regulators' of the body, they’re tools we can leverage to heal and recover faster and more completely…like little ‘youth molecules.’ They can even support healing from issues standard medicine cannot. And, they have a multitude of uses and longevity benefits. This is a quick primer to give you the basics on these powerful allies.
An easier, more effective way to exercise, manage blood sugar & slim down! 👏
Most people do one long, draining workout in an otherwise largely sedentary day…But research shows that all that sitting around actually negates the benefits of that workout from a metabolic and cardiovascular standpoint! Eeek!
Here’s something better for your health, longevity and schedule!
The EASIEST way to improve your metabolic health AND beat night time cravings
This is one of my all-time favorite longevity tips!
It’ll also reduce your blood sugar, cholesterol, cortisol, inflammation, stress and long-term disease risk…
AND give you steadier energy all day and help you lose weight!
Sustainable, healthy weight loss *MUST* be gentle, not stressful
Knowing the difference between healthy and unhealthy stress is key to LASTING weight loss and a more joyful life...
Why? Because in our quest to lose weight, we turn “healthy” stressors that can be leveraged for fat loss unhealthy stressors that sabotage our progress…
Anxiety & depression: should you use SSRIs? Hormones? Both? 💊
Research shows that nearly 60% of women report anxiety & 44% experience depression in perimenopause due to hormone changes.
Why? Can SSRI’s help? Can hormones help?
Coffee for longevity: TIMING makes the difference! ☕️
The research shows that coffee has LOADS of health benefits - including cardiovascular and cogitnive…
AND, new research shows that - like many healthy habits - it turns out that the TIMING of when we drink coffee is the CRITICAL factor in reaping those amazing benefits.
Estrogen dominance: moodiness, weight gain, heavy period, high blood sugar/cholesterol...
Estrogen dominance is INCREDIBLY common in perimenopause and often starts EARLY in the journey (“phase 1 peri”, as I like to call it).
Good news: It is relatively straightforward to deal with.
Why I don’t recommend getting your protein from plants (and avoiding plant-based protein powders) 🥬
Unless they’re adamantly vegan, I always steer my clients away from trying to fulfil their protein needs with plants, especially plant-based protein powders.
Why not just fill up on plant proteins and Vega shakes? Here are a few good reasons.
Not all calories are created equal: let’s talk macronutrients 🍎
The bottom line here is that not all calories are created equal, and that’s partly because of their calorie content but also how the different macros affect your body…and why protein is so magical!
“How many calories should I eat?” 🙅♀️
I hope this provides you with a little framework for thinking about your caloric needs and how you might tweak your intake according to your NEAT, the amount of muscle on your body and your workout intensity the day (or 2) before.
Exercise, meal timing & fat loss: The ✅ right & ❌wrong (but common) approaches
Most people - the experts included - are making a MASSIVE MISTAKE in the way they think about weight management when it comes to calorie intake, calorie burn and exercise.
Here it is: Matching food/calorie intake to overall activity level across an entire day.
💃🏼How to hit your epic protein target easily (without a ton of meat)! ✨
The science shows that simply increasing your protein intake (A LOT) promotes effortless fat loss…
Here’s an easy, affordable trick you can use to help both your waistline and your longevity without adding a silly amount of meat to your diet.
9 easy ways to improve your sleep (and your health!)🌙💤
It doesn’t matter how dialled in your nutrition and exercise are; if you don’t get enough sleep, your health will suffer.
And even when it IS a priority, many people struggle with sleep—whether it's falling asleep, staying asleep, or waking up too early.
Good thing there are lots of outside-the-box things you can do to improve your sleep…Here I share 9 of my favourite sleep-enhancing tips!
3 EASY tips for preventing holiday weight gain 🙌
Do these 3 little things, and you’ll feel better, less bloated, less stressed, lower your blood sugar and come out the other side a step ahead of the game when January rolls around.
Boost your brain, muscles, mood & s3x drive…by boosting your testosterone (naturally)
If you read my last post, you’ll know that testosterone is not just a male hormone - it’s super important for us ladies too!
And while taking supplemental can be a total game-changer for women with low levels, that’s not an option for everyone.
So here are some natural ways you can boost your testosterone.
Myths 3 & 4: Low s3x drive 💋 & testosterone in women
If once upon a time, you had a strong, fiery libido…
But now you’d rather just Netflix and chill…
You’re not alone.
This isn’t something most people talk about, but estimates are that about half of women in midlife struggle with low libido.
Hormone Myth #2: Hormone therapy causes cancer 😳
One of the most harmful misconceptions about hormone replacement therapy (HRT) is that it leads to cancer, particularly breast cancer.
This myth stems largely from an OLD, badly done study - the 2002 Women’s Health Initiative (WHI) study - which suggested a link between hormone therapy and cancer.
However, this study has been widely disproven and criticized for its terrible methodology.
Hormone Myth #1: Synthetic birth control is safe long-term.
Surprise! Contrary to popular belief, birth control methods do mess with your hormones—sometimes in ways you might not expect.
Take "the pill" and MOST hormonal IUDs, for example:
They contain synthetic, unnatural forms of progesterone called “progestins.”
THEY ARE NOT THE SAME AS THE PROGESTERONE YOUR BODY PRODUCES. THIS IS INCREDIBLY IMPORTANT.
The best nutrient for heart health ❤️
Cardiovascular disease is the number 1 killer of women in North America - well above cancer.
But there's good news here...
We can use preventative, lifestyle-based measures to help protect ourselves from it. (AKA - avoid statins!)
So, any time there's solid new science to support this, I listen up…and share with you, dear reader! So let’s go…
Estrogen & Your Mood 🫤
As your estrogen starts to fall in the middle/later stages of perimenopause, your mood can really suffer.
And if you’ve been skipping periods regularly, this is a tell-tale sign your estrogen has declined.