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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...
My latest conversation with Mel Robbins drops today, and it touches on many of the questions I’ve been thinking about as we head into 2026: how women can support metabolism, build muscle, and work with their hormones as they train, recover, and age in a landscape that’s often noisy, trend-drive...
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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With Mother’s Day right around the corner (in most countries!), I thought now would be a good time to celebrate the strength of the women who raised us and just how far we’ve come when it comes to navigating menopause.Â
When I first started researching menopause for my book, Next Level, I k...
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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 ...
For some women, the transition comes early–and sometimes abruptly. Here’s what you need to know.
Menopause is mainstream news these days, which is great. But the focus tends to be on women who hit the milestone during midlife, around the average age or 51 or so, which leaves women who come into ...
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...
Kerry Litka talks about her change of perspective as a post-menopausal woman
For a change of pace, I thought that a case study of a woman in our community might be of interest to my readers, and it ties in nicely with the sale of my Menopause 2.0 course. Kerry Litka originally submitted a testim...
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...
