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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,...
Take your performance to the next level by understanding your unique physiology.
In the summer of 2019, the U.S. Women’s National Team (USWNT) won the World Cup, making it the U.S. women’s fourth World Cup title. They scored a record-setting 26 goals throughout the tournament and also made histo...
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...
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 ...
Research shows the perimenopausal period is the best time to adapt your training to prevent unwanted menopausal metabolism and body composition changes.
I’ll say up front that it’s never too late (or too early!) to start lifting heavy sh*t and upping intensity to improve strength, power, body c...
