We hear a lot about low estrogen and high estrogen, but how do you know what is what? When estrogen is following its natural cycle (particularly pre-menopausal) things feel good. Your cycle flows, your energy has rhythm, your mood can actually be trusted. But when estrogen starts fluctuating (especially during perimenopause, women with endometriosis, and other conditions), we can feel off. It can start to feel like something is wrong with you! So how can you tell when your estrogen is off and high? Let’s decode it (and we will discuss low estrogen, promise).

Protein powders have become a staple for most active women, whether it’s mixed into a post-lift shake, tossed in a smoothie on the go, or stirred into oatmeal or yogurt. Because they seem harmless, we often choose one that looks appealing and believe we’re making a smart, healthy choice. A recent investigation by Consumer Reports had shown high levels of lead in mainly plant-based proteins and mass gainers. So should you be concerned? Let’s talk about when it's safe and when to worry.

You wake up, chug water, maybe a coffee, and head into your workout fasted because “that’s what disciplined people do.” Here's what your body actually hears: “We’re in a stress state, brace for survival.” Let's dive into why fasted workouts might actually be holding you back…

We’ve all heard breakfast is the most important meal of the day and it truly is. But to be honest, not all breakfasts are created equal. A bagel on the go or skipping entirely isn’t doing your muscles, energy, or hormones any favors. Here are 5 science-backed reasons you NEED breakfast (and why 25–30g of protein should be non-negotiable)…

When most people think about improving their health, their first thought is usually: “I need to change what I eat.” But the truth is, what’s going on in your mind is just as important as what’s on your plate. Your mindset (the way you think, talk to yourself, and frame your choices) shapes not only your food decisions but also your relationship with your body and long-term success.

This time of year can feel heavy. Between the back-to-school juggle (packing lunches, managing schedules, keeping up with work, etc.) and the constant stream of world events that add another layer of stress, it’s no wonder so many of us feel stretched thin. That’s where Ashwagandha comes in.

Carbs have been demonized for years. Diet culture loves to tell us that cutting carbs is the fastest way to drop weight. But the truth is that for most women, going very low-carb can actually do more harm than good. Here’s why…

Today, let’s unpack a topic that’s been making the rounds on social media: seed oils. You’ve probably heard seed oils like canola or safflower get labeled as “inflammatory” or “unhealthy,” while beef tallow and other animal fats are often painted as a more “natural” alternative. But the reality is a little more nuanced and a lot more grounded in science.

You may have seen berberine popping up all over your feed lately, often dubbed “nature’s Ozempic.” But what is berberine and does it live up to the buzz? Let’s break it down.

Creatine is an effective supplement, no doubt. But the magic being marketed around it has some people feeling it is the magic bullet to bigger muscles. What is often missed is that to gain muscle, multiple areas of nutrition and fitness must be on tract. And as a practitioner, the hype around creatine has left people confused when they aren't magically walking around looking muscular.

Inositol (also known as B8) can be a game changer for women’s hormones, fertility, and mental health. This compound plays a critical role in cellular signaling, hormone balance, and metabolic health. But with so much information out there, it can be hard to know if it’s right for you.

Let’s talk about macros. Not just about the numbers, but about why they matter. Macros is short for the word “macronutrients". Our 3 main macronutrients are protein, carbohydrates, and fats (alcohol is also a macronutrient, but less commonly consumed regularly for nutrition). These 3 main macros are the building blocks of your meals. When in balance, your energy, hunger, hormones, and performance become optimized. In my daily practice, I find that most people aren’t eating in balanced macros, even when they say “I eat healthy”.

If you think creatine is just for bodybuilders or men trying to bulk, think again. Creatine is one of the most researched and effective supplements, especially for women looking to train and recover better. Let’s break it down…

Colostrum is a bovine (cow) supplement marketed as a way to support immune function, gut health, skin vitality, and overall wellness. It contains bioactive compounds that may help strengthen the body’s natural barriers (like the gut lining) which can be impacted by stress, poor diet, and other factors common in modern life.

If you've ever tried to follow a meal plan and felt like a failure by Day 3, you're not alone. Most traditional meal plans hand you a strict schedule that tells you exactly what to eat at 8am, 12pm, and 6pm, with little room for flexibility, cravings, or life. But here’s the truth: rigid meal plans don’t teach you HOW to eat. They tell you what to eat, but not why or how to adapt when real life kicks in. That’s why I don’t write meal plans, but I do provide my clients with a Nutrition Blueprint.

Supporting your cycle and easing symptoms are a monthly battle for many women. As hormones fluctuate (rise and fall), our bodies change and experience symptoms. The hormone fluctuation is a natural, normal part, but for some of us, we experience higher or lower hormones during the cycle that can make symptoms appear and worsen. These symptoms can include: Cramping, Bloating, Fatigue, Headaches and Migraines, Breast Tenderness, PMS, Food Cravings.

When it comes to women’s health, the key areas we focus on are Hormonal Balance, Muscle Mass, Cardiovascular Risk, and Bone Mineral Density. We often focus on nutrition and exercise to support these areas. For example, eating a high-protein diet, getting enough calcium and fiber, and incorporating weight training can make a big difference. Caring for your mental health and building stress resilience are also very important, since they play a key role in your overall well-being.

Feeling like something’s off… but your labs are “normal”? Here’s the truth: normal lab values are NOT optimal. And often when you get your labs done at the doctors office, if it’s in the “green” then you just don’t hear back. I had this experience myself. I was feeling crappy, tired, and inflamed. No matter how much sleep I got, I was still tired. I knew something was off so I went to get my labs done…

Eating disorders in female athletes are often higher then the general population.  This is especially true for female athletes in aesthetic based sports such as dance, gymnastics, swim, volleyball as well as track and field.  Where in the general population the prevalence of eating disorders is ~2%, in female athletes it can be as high as ~40%, dependent on sport and level of play.

Getting the most out of your training starts with fueling your session with proper nutrition. During your workout, your heart, muscles, nervous system, adrenals and brain are working hard to sustain the reps and sets you have planned. And we know all these systems function best when they have adequate energy and carbohydrates to do so. What and when we eat before and after a workout will influence our training, energy and whether or not we get all the benefits from it. In this article we will go over the best foods to have before and after your next pump session.