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!