Skip the fad diets and detoxes. This year, resolve to do the one thing that improves health-span and lifespan—make muscle.
The new year inevitably ushers in a fresh crop of diet books and 30-day detoxes. Skip the keto, low-carb, and fasting.  Detoxes and cleanses are no more than marketing scams...
How to work with your female physiology to succeed in thin air.
If you’ve ever run, biked, hiked, or skied in the U.S. Rockies, European Alps, the Himalayans, or anywhere high above sea level—especially above 2400 meters or 8000 feet—you know performance drops as the air thins. That’s because ox...
By working with your premenstrual physiology, you can make progress (and yes, podiums) despite the challenges of premenstrual syndrome.
By now, you’ve heard me talk all about “period power”—that your menstrual cycle is when your body is more resilient to stress and a great time to nail your high...
Elite women are training, competing, and yes, winning, during and after pregnancy, rewriting the playbook for moms in sport.
It wasn’t that long ago that active women were discouraged from continuing their exercise routine when they got pregnant. Sure, they were supposed to meet the bare minimum...
Whether you’re crossing time zones or working shift work, circadian rhythm disruption takes a toll, and is worse for women. Here’s what to know.
Anyone who’s been in an airport lately knows that travel is back. Airports and planes are packed as people take long overdue vacations, head to destina...
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...
