Collagen is the current darling of the wellness industry. It can benefit a lot of women, but not all supplements work the same.
More women (and men for that matter) are interested in collagen supplements than ever before. Weightlifters believe they can enhance muscle mass. Athletes want them to ...
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...
What you need to know about the pre-event pasta party.
Women perform best when they’re well-fueled. Anyone who follows me here is clear on that. Women should prioritize protein to make and maintain our muscles. We also need carbs, of course, to fuel our exercise, training, and competition. But w...
The right amount of this essential macronutrient keeps your female physiology working its best.
Building and maintaining muscle is essential not just for performance but also for health and longevity. Lower muscle mass is associated with increases in metabolic syndrome and cardiovascular disease...
Females appear more sensitive to brain tissue inflammation. Here’s what might help.
Scientists have recently reported that women are more likely than men to experience long COVID after an infection, and are significantly more likely to experience related complications in the brain and suffer moo...
Race day temperatures are rising. Here’s what active women need to know.
As I write this, race season is underway in the Northern Hemisphere and temperatures are climbing as much as 20 degrees above average across a large swath of the U.S. As sweltering weather becomes the norm, it’s increasingl...
Your physiology changes as your hormones fluctuate, but there’s never a “bad day” to nail a personal best.
My life’s work is largely devoted to helping women work with their unique physiology to train and perform their best. That means adjusting training sessions to leverage how our bodies respo...
Resistance training triggers hormones that increase abdominal fat burning.Â
When women come to me wanting to change their body composition, I direct them straight to the weight room. Contrary to the old “cardio to burn fat” “resistance training to build muscle” dogma that mainstream fitness maga...
Heavy lifting. Sprint training. Plyometrics. They all have one thing in common—they’re essential for menopausal health and performance.
Society has taught women to devalue their power. That’s especially true during menopause when we’re told it’s time to slow down and are pointed to the cultural ...
Why your recovery scores may not be what they seem depending on your cycle.
Many women tell me that they use heart rate variability (HRV)—the variance in time between beats of your heart—for tracking recovery. HRV is the metric that Whoop Strap, Oura Ring, and other recovery tracking devices use...
Endurance sports have their place, but for long-term health and longevity, you need to hit the weights.
As a former Ironman triathlete and bike racer, I’m not about to tell anyone to hang up their racing flats or rack their bike. Endurance training can improve cardiorespiratory fitness, lipid pr...
