Menopause is a major physiological shift, period. For any woman going through the menopause transition, the bombardment of “solutions” and “hacks” can feel really overwhelming. But here’s the good news: navigating menopause probably doesn’t require overhauling your entire life, chasing endless biohacks, or spending your entire retirement fund on fancy supplements. Support matters—yes—and having a great care team is important. But more often than not, it’s not about doing more, more, more. It’s about doing what matters most.

Protein supports lean muscle tissue, hormone production, immune function, bone health, and helps keep you full and satisfied between meals. It plays a critical role in how your body looks, feels, and performs. It’s especially important during fat loss goals, when we want to preserve lean muscle and manage hunger. But even outside of a calorie deficit, a higher protein intake supports better body composition, recovery, and long-term health. So, knowing that protein is indeed important, the question becomes:How much protein do we actually need to eat to get these benefits?

Let’s be honest: a crisp glass of Sauvignon Blanc after a long day can feel like a ritual. A margarita at girls’ night? Practically a sacred tradition. But if you’ve hit your 40s or 50s and started noticing that your go-to drink doesn’t go down (or stay down) quite like it used to, you’re not imagining things. As we transition into menopause, shifts in hormones, sleep, and temperature regulation are common -- including how our bodies handle alcohol. So, what gives? Why does that second glass of wine suddenly feel like a train crashing right into our bodies when ten years ago we were able to down two glasses before heading out to the bar for the bigtime fun stuff? Let’s break it down.

Collagen protein is often recommended as a beneficial supplement for joint and skin health, but does supplementing with collagen protein actually work? Or is collagen a waste of money? Let's investigate.

Fat loss can feel like a never-ending tug-of-war. You work hard all week, but then life throws you a curveball, and suddenly, your progress feels shaky. It’s easy to get caught in an all-or-nothing mindset, but what if the secret to success wasn’t about being perfect at all? Instead of seeing every bump in the road as a setback, what if you could learn to navigate them with a little more flexibility and a lot more compassion? Let’s talk about how to find that balance in pursuing your weight loss or body composition goals without feeling like you’re always starting over.

Food marketing isn’t just about selling products. It’s a multi-billion-dollar industry designed to shape what we eat, what we crave, and even how much we consume. And because it’s everywhere, it not only sways our buying patterns but also influences our eating behaviors in ways we don’t always realize.

But here’s the thing: when we understand these tactics, we can make more informed choices, think critically about the messages we’re being fed, and take back control in a world where marketing is everywhere. You can deep dive into this topic (and how it impacts you and your consumption!) in this podcast episode or keep reading for some of the key takeaways.

We hear it’s the most researched supplement out there—but how much of what we say about creatine is actually evidence-based? If you’ve spent any time in fitness or nutrition spaces, you’ve probably heard the same few things about creatine repeated over and over again. It’s often presented as the gold standard of supplementation: safe, effective, and a must-have for anyone who lifts.

You have probably seen a BCAA (Branched-Chain Amino Acid) supplement ad thrown your way on social media. In the current climate of most celebrities pushing their own supplement line, we are bombarded with messages about how we need supplements in order to progress at the gym - or just function through daily life. BCAAs are a supplement used by many gym-goers, often praised for their potential to build muscle and reduce soreness. But, as with most supplements, the research supporting their efficacy and benefits is less exciting than supplement brands claim. Are they truly effective, or would your time and money be better spent focusing on a balanced diet? Let’s break it down…

When we work with clients with body composition goals, we highly encourage them not only to weigh themselves but also to take body measurements. While measuring with a tape measure can feel a little clunky or old-school, the combination of these two data points provides important feedback that can help us clearly understand the trajectory of your fat loss goals and how we can adapt our strategy to ensure progress continues.

When you hear the term “self-care”, what immediately comes to mind?  Probably something physical (skincare, stretching,etc.) that is done in an effort to improve overall well-being.  What we don’t include in that definition are some of the less glamorous things like movement and eating balanced meals that do have demonstrated benefits for mental health.

Weight loss plateaus can be a very frustrating part of working towards your body composition goals. If you constantly lose weight, you'd ultimately cease to exist. But that flatline in progress can feel like a GIANT roadblock, casting doubt over all the work you’ve put in. 

Focusing on making healthful nutrition changes does not have to equal making food taste boring: let’s put the idea of needing to eat boiled chicken breast and mushy vegetables in order to successfully pursue health goals to bed once and for all! On the contrary, by ensuring that we’re actually enjoying the health-promoting foods that we’re aiming to make staples in our diets, we’re far more likely to make change sustainable and, in turn, results retainable. Whether you’re looking to liven up your protein prep, make veggies more attractive to reach for or play around with new flavor profiles, here is a list of some of our favorite ways to insert flavor from Trader Joe’s.

If you've spent any time in the wellness space, you've probably seen many bold claims about detoxes - from juice cleanses to special supplements, influencers and "detox specialists" promise that these methods will help flush toxins, boost metabolism, and even cure diseases. But do they actually work?

Choosing the right “macro-friendly” protein bar can feel like spotting a snowflake in a blizzard—especially when marketing doesn't make it clear whether the product is actually a protein bar or more of a glorified candy bar. Protein bars can absolutely have a place in your daily intake, but it’s important to know what you’re really buying. 

One part of our nutrition goals we often overlook is the inevitable fact that, at some point, our motivation will tank. When that happens, we often believe we have to rely on only willpower or wait until motivation comes back to feel “on track,” but the reality is that motivation will wane at times and, rather than waiting for it to reappear, this is a time when we can benefit from taking simple actions that help us rebuild momentum.

Tracking your macros is a fantastic tool for understanding your food intake and making intentional choices that align with your goals. But let’s be honest—it’s not always straightforward. In time, you will be able to track macros like a pro. But mistakes happen, and that’s ok. We need to acknowledge they will be part of this experience. The goal is to learn from them and make small, sustainable improvements over time.

‘Tis the season for feeling both under the weather after a month or so of extra socializing and yearning for comforting foods, yet likely feeling a push from the temporal landmark that is the New Year as well. But who says comforting foods can’t also be goal-aligned? This chicken noodle soup recipe checks all the boxes when it comes to flavor, warmth, and nourishment and is sure to become a winter go-to to help boost your protein intake!

The rules of energy balance may seem simple on paper (with all “name brand” diets driven by hard and fast regulations operating under the same umbrella): calories in vs. calories out. Follow the guidelines, achieve results. However, without a foundational belief that we are capable of overcoming and learning from the challenges that are bound to arise in the process and are deserving of the outcomes we seek, we are bound to struggle with any real, sustainable change. A growth mindset is the key to unlocking our potential to reach any and all of our goals.