We spend a lot of time talking about muscle, metabolism, and performance, but not nearly enough time talking about the brain. Yet women are disproportionately affected by cognitive decline and Alzheimer’s disease. Alzheimer’s is a brain condition that slowly damages memory, thinking, learning, ...
Most conversations about menopause focus on hormones. But there’s another system quietly shifting at the same time: your gut microbiome.
The trillions of bacteria living in your gut influence everything from metabolism to immune function to brain health. And during perimenopause and menopause, ...
Most active women underestimate their daily protein needs—and the consequences become more pronounced in perimenopause and menopause. The current RDA for protein was established to prevent deficiency in sedentary people, not to help active women optimize their training and recovery—or to thrive...
Note: This is an anatomical and physiological review, not medical advice. Anyone with concerns should see their healthcare provider.
When you train consistently—whether it’s endurance training, speed work, or strength—your heart adapts. That adaptation, which is often referred to as “athlete’s ...
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There are very few supplements I recommend across the board. Creatine is one of them.
For decades, creatine has been misunderstood as something only bodybuilders or elite male athletes use. That misconception has kept many women from one of the most well-researched, effective, and female-rele...
As the calendar turns and we near the end of 2025, I wanted to take a moment to pause, reflect, and send a note of gratitude. I typically dedicate these newsletters to science-backed information for active women, but today I’ll break with the norm and share some of the highlights and challenges...
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Perimenopause vs. Postmenopause: What Active Women Need to Know
With World Menopause Day happening tomorrow, it feels like the right time to address some key questions I’m often asked about perimenopause and postmenopause. I know only too well that navigating these changes can feel confusing,...
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It’s a question I’m asked by women a lot: How much protein should I consume every day? And while the detailed answer will always depend on your age, your activity level, your menstrual cycle status, and plenty more, there are a few simple guidelines that can help get you on the right side of ...
Fasting, keto, low carb, all zone 2 all the time…those rules are not for us.
It’s been two years since my menopause training book, Next Level, came out and three years since we started working on it. Though it’s nearly impossible to believe at this point, just three or four years ago, menopause ...
NOTE: These recommendations are for active women with no relevant medical conditions.
This FAQ article answers the most common questions I get from women about creatine. If you want the full science-backed guide on how creatine supports muscle, brain, and bone health across the female lifespan,...
Updated March 11, 2026
Why Your Microbiome Matters for Hormones, Metabolism, and Performance
When we talk about fueling for training and performance, most of the focus is on what you eat. But there’s another critical part of the equation that often gets overlooked: what your gut microbes do wit...
Donating blood is great. But you don’t need to give a pint to gain fitness as new research may suggest.
Women are not small men. It’s been my mantra for well over a decade. In recent years, the scientific community has been catching up and calling attention to sex differences in exercise adaptat...
