Each week, we post the best practical advice about nutrition, food, and diet so you can find your personalized path to wellness. Our approach is one that encourages you to honor your bioindividuality. Dogma is so 2008!
Eat Nourishing Foods is our first Pillar of Health that helps you create a strong foundation for wellness going forward.
Topics covered in this section include:
If you train early in the morning, you might be wondering what to eat before your session to arrive fueled and perform well. The reality is, not every morning workout needs to be heavily fueled. How do you decide if and what to eat before your session? In this episode of the Fuel Your Strength…
In a previous article on carbohydrates, I covered the general importance of carbs for women athletes. The article provided context and a conceptual understanding of: In this article, you’ll learn: Fear of Carbs: How Did We Get Here? Once upon a time, nutrition (and sports nutrition) was very centered on carbohydrate. The idea was fat…
Carbohydrates for active women athletes is a tricky subject to discuss these days. There are opposite views everywhere you look. And carbs continue to have a bad reputation in many camps. But as a female athlete, carbohydrates aren’t an enemy. Rather, it’s important to understand their role in training and how to use them to…
How much protein do women athletes need? When it comes to nutrition and fueling their pursuits, many athletic women know they need more protein. The poor recovery, muscle soreness, loss of lean mass, and lack of training progress you may be experiencing can have several causes. But when I talk to women athletes over 40,…
Over the past decade or so that I’ve been educating and coaching women athletes, the scene has exploded. There’s been a real democratization of the information available to and methods used for coaching women to find and develop their athleticism. Unfortunately, a solid and coherent understanding of the need to eat enough to fuel such…
CRITICAL CONCEPTS SERIES: ENERGY FLUX – PART FOUR Metabolism over 40 – and how to boost it – is a very popular topic that brings up countless internet searches and social media posts. However, it’s time to move beyond general advice of “eat less, move more” or useless products like metabolism boosting pills. You deserve…
Critical Concepts Series: Metabolism for Athletic Women – Part Three Metabolism can seem very complicated. But simply put, it’s how your body turns the food you eat into energy. For athletic women over 40 who train hard, it’s important to understand a more complete picture of metabolism, energy balance and energy flux. A common trap…
Critical Concepts Series: Energy In, Energy Out – Part Two The pressure, drive, and desire for weight loss or a low body fat percentage is very common amongst athletes. These are a mixture of external and internal pressures to look a certain way, be a certain weight or body shape, or conform to certain standards…
Critical Concepts Series: Energy In, Energy Out – Part One Low daily energy is affecting more than just your training as a female athlete. Here’s a story to illustrate: “Okay, so this week has been the worst in a long time!” This was the opening line from an athlete-client I’ve been working with, Michelle*. She…
Low energy availability – not eating enough to support your activity level – is a more common problem in active people than you realize. I’m going to summarize this concept so you know what it is, what to look out for, and what consider to stay well fueled. What is Low Energy Availability? Low energy…
Getting a bit bored with your hydration routine? In this post, created in partnership with Vital Proteins, I’m sharing four great ideas for boosting your water intake for livening up your liquids to stay hydrated throughout the day. Hydration plays a key role in how you feel on a daily basis. In fact, in nutritional…
The benefits of collagen are many! Collagen is hitting superfood status in the nutrition and performance communities these days, and for good reason. Read on for all of the details on the benefits of collagen, how it’s made, how to dose, and why I don’t rely on collagen as my only post-workout protein. What is Collagen?…