World Menopause Day: Why Estrogen Loss Changes Your Body (and What Helps)
It took three doctors before anyone took my symptoms seriously. For World Menopause Day, I’m sharing why I built my practice, what estrogen loss really does to your body, and how hormone therapy, nutrition, gut health and cortisol all fit together.
My Top 5 Supplements for Perimenopause (And the Research Behind Each One)
No single supplement fixes perimenopause. But five have enough research behind them, and enough overlap with what I actually see on client labs, that I recommend them more than anything else: creatine, vitamin D3 + K2, omega 3, magnesium glycinate, and a complete protein powder. Below is the "why" for each, not just the "what."
Is HIIT Bad for Perimenopause? What Cortisol Research Shows
Does HIIT wreck your cortisol in perimenopause? Here's the actual mechanism, what the research shows, and why the advice keeps flip-flopping.
Perimenopause Weight Gain: Why It Happens and What Actually Works
Perimenopause weight gain isn't a willpower problem. It's a physiology problem — and what worked in your 30s isn't designed for the body you have now. Here's what's actually driving it and what the clinical evidence says works.
The 30/30 Framework: The Nutrition Strategy I Use With Every Perimenopause Client
The 30/30 Framework — 30g protein per meal, 30g fiber per day — is the clinical anchor I use with every perimenopause client. Here's the science behind why it works.
Perimenopause Travel Nutrition: How to Hit Your Protein and Fiber Targets on the Road
During perimenopause, protein and fiber are doing critical clinical work. Here is how to protect both targets when you're traveling this summer.