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.