I know this is an incredibly busy time of year. It can feel like a whirlwind, but I hope it also holds some peaceful moments when you’re able to pause, take in the lights, and remember what truly matters.

I am so grateful for this community. Thank you for taking the time to read these messages and for allowing me to share my thoughts and a bit of my life with you.

As we head into the holidays, I want to offer a gentle reminder that doing what brings us joy is an important part of our health. Most weeks I write about nutrition, movement, hormones, and the habits that help us feel our best. But something I’ve learned over the past few years is how powerful it is to pay attention to what genuinely brings us joy, and then make sure we spend some time doing it.

This might be a little controversial…

but walking does not count as exercise in the way most women over 40 need it to.

And neither does yoga.

They’re both fantastic forms of movement — they support stress, mobility, mental health, and overall wellbeing. But when it comes to hormonal balance, metabolism, and aging well, they simply can’t do the job on their own.

What I actually do, how FASTer Way fits in, and why both matter for your midlife health.

Lately, I’ve been reflecting on something that feels really good to say out loud: I feel happy.

Not the surface kind of happy that comes and goes, but a deep sense of contentment. I feel good in my body, energized about what’s ahead in my business, and more present with my family.

But that’s not the way it’s always been.

You deserve so much more than the line of “fine.”

Lately in my stories, I’ve been talking about how often women are told they’re “fine” — especially with blood work — even when they absolutely don’t feel fine. This message has resonated deeply with so many of you, and honestly, I’m not surprised. I hear this every single week in my practice.

And yes… normal ranges matter. It’s good news when nothing is drastically abnormal.

But normal doesn’t mean optimal — and it definitely doesn’t guarantee that you feel energized, rested, or like yourself.

Not every workout feels great. Not every meal you cook will be perfect. Some days you won’t reach your water goal or get all your steps in. But there’s incredible value in showing up anyway.

That’s been a theme I’ve talked about a lot lately — how the simple act of showing up for yourself builds momentum. Whether it’s in exercise, nutrition, or any other area of your life, consistency — especially when it’s inconvenient or imperfect — is what creates lasting change.

A haunted house… but it’s your hormones

A haunted house… but your doctor says your hormones “look fine” — even though you’re exhausted, snapping at everyone, and every joint in your body aches.

A haunted house… but you wake up at 3 a.m. haunted by your racing mind, hot flashes, and a sudden urge to reorganize your entire life.

A haunted house… except the habits and programs that used to help you feel your best — or lose weight — just don’t seem to work anymore.

Sound familiar?

Some days it feels like I’ve got it all together. Other days… not so much.

And the truth? There’s no such thing as perfect balance.

Here’s what I mean:

The other day, I was feeling pretty good. I’d gotten up early for a strength workout, did some patient consults and finished up charts, posted on social media and answered messages, even squeezed in a trip to the Farmer’s Market with the kids. By dinnertime, I thought: I’m on top of it today.

This might surprise you.

Over the last 10 years, I’ve done a lot of things that wouldn’t land on a “Top 10 Natural Health Solutions” list.

Things like…

Cortisol is your stress hormone — but it’s not your enemy.

It’s meant to peak in the morning to help you wake up energized, then gradually fall throughout the day so you can wind down and sleep deeply at night.

But for many women, that rhythm is off.