Read This Before You Train Harder, Eat Cleaner, or Argue Louder

NUTRITION
Your Body Keeps the Receipts: What Metabolomics Is Teaching Us About Nutrition

Let’s be real — we’ve all fudged a food journal before. Maybe you “forgot” to track a bite here or there. No judgment — even as a coach, I’ve been there. But new research in a field called metabolomics is showing something powerful: your body knows the truth. Your metabolism is keeping track — whether you log your food or not.

What Is Metabolomics, and Why Should You Care?
Metabolomics is the study of tiny molecules in your body called metabolites — byproducts of all the things you eat, drink, and do. These molecules can tell researchers (and potentially you) how your body is actually responding to food at the cellular level — not just how you think you’re eating, but how your body is really processing it.

A 2023 study tracked over 1,500 blood metabolites from a large group of adults and compared them to self-reported food journals. The results?
Metabolite profiles were 2–3x more accurate than food diaries at predicting:

• Blood sugar levels

• Insulin sensitivity

• Long-term diabetes risk

Translation: your metabolism knows exactly what you ate — and how it handled it….duh! It seems so obvious but too often we get so caught up in what we’re “tracking” we forget our body knows the truth.

The Real-World Takeaway
This doesn’t mean you need a lab test to stay healthy. But it does mean that your body is a better tracker than you are. What you eat is only part of the picture. The bigger question is:
👉 How does your body respond to it?

That’s why two people can eat the same lunch — and one feels bloated, sluggish, and crashes an hour later, while the other feels full and energized.

Why This Matters to Busy Women
If you're in your 30s or 40s, juggling work, kids, hormones, and a long to-do list, you might not have time to obsess over macro counting. But here’s what you can do:

3 Simple Things That Help Your Body Work With You:

1. Prioritize Whole Foods
   The less processed your food is, the less guesswork your body has to do. Stick to simple meals with protein, fiber, and healthy fats.

2. Notice Patterns in How You Feel
   Energy crashes, bloating, brain fog — these are your body’s “receipts.” Start paying attention to how certain meals affect your mood, sleep, and focus.

3. Stop Chasing One-Size-Fits-All Diets
   Your metabolism, microbiome, and genetics are unique. If keto, intermittent fasting, or plant-based didn’t work for you — that’s okay. It doesn’t mean you failed. It means your biology is different.

   
   Metabolomics is still a developing science, but it’s pointing us toward a future of personalized nutrition based on your actual biology — not generic diet advice or someone else's macros.

Until then, remember:

• What you eat matters.

• But how your body uses what you eat matters even more.

• And your body is keeping the receipts — whether you track it or not.
  

FITNESS
Why Your Workout Isn’t Working Anymore — And What to Do About It

If you’ve been doing the same workouts for months (or even years) and you're no longer seeing results — you’re not crazy, and you're not lazy. You’ve simply hit a plateau, and it’s one of the most common (and most frustrating) parts of any fitness journey.

You can break through it. But first, let’s get clear on why this happens, what’s going on in your body, and how to shift your training so that it actually works for you again — even in your 30s and 40s, even with limited time.

Why Your Body Stops Responding

The science is simple: your body is designed to adapt. This means that what challenged you 6 months ago no longer has the same effect. If you're still doing the same circuit workouts, 3-mile runs, or 15-minute booty band sessions on repeat — you’re maintaining, not progressing.

According to the principle of progressive overload, your muscles and nervous system require increasing levels of challenge to continue building strength, endurance, and muscle tone. Without it, your progress stalls.

Other common reasons your workout isn’t working:

• You’re under-recovering (sleep, nutrition, or stress management are off)

• You’re overdoing cardio and undertraining strength

• You’re in a hormonal phase (peri/menopause, postpartum, stress) that needs a new approach

• Your workout volume or intensity has plateaued

Let’s talk about how to break the plateau — in real, doable terms for your full life.

1. Lift Heavier. Track It. Progress It.

If you’re doing 3 sets of 10 reps with the same 15 lb dumbbells — it’s time to level up. Research shows that lifting weights with adequate load (typically 60–80% of your 1-rep max) is essential for maintaining and building lean muscle, especially after 30 when natural muscle decline begins.

Try this:

• Choose a weight where the last 2 reps feel super challenging

• Track your sets/reps/weight in an app or notebook

• Increase weight every 2–3 weeks if you’re not feeling challenged

2. Swap Random Workouts for a Structured Plan

Following YouTube videos or bouncing between TikTok workouts might be fun, but it won’t lead to consistent progress. Your body thrives on consistency + progression, not novelty.

 Try this:

• Follow a structured strength program that includes 3–4 workouts/week

• Stick with it for at least 6 weeks before switching

• Include rest days and deload weeks (lower intensity) every 4–6 weeks

3. Evaluate Your Recovery — It Might Be the Missing Link

If you're not sleeping, eating enough protein, or managing stress — your results will suffer no matter how "hard" you're working. Remember, you don't build muscle during workouts — you build it during recovery.

Try this:

• Prioritize 7–8 hours of sleep (even you moms!)

• Eat g of protein per pound of bodyweight per day (or at least 30g per meal)

• Add one full rest day per week — not a “walk and do laundry” day, but real rest

4. Ditch the Scale as Your Only Progress Tool

Sometimes your body is changing — you’re just measuring it wrong. Muscle is denser than fat, and strength doesn’t always show up on the scale. Use better tools.

 Try this instead:

• Take weekly progress photos

• Track strength increases (weights, reps, endurance)

• Journal how your energy, sleep, and mood are improving

You Don’t Need More Time — You Need Better Strategy

You don’t need 2-hour gym sessions or 7 days of training. You need a plan that meets you where you are — and moves you forward.

If your workouts feel stale or your results are stalled, it’s not your fault. But it is your responsibility to switch it up. With smart strength training, consistent progression, and recovery that matches your effort — you will see consistent progress.

PS: If you need help structuring your workouts or getting out of autopilot, that’s what I do. I help busy moms train smarter — not harder — and finally see results they’re proud of. Simply reply to this email…I am currently taking on a few new clients!

MINDSET
Conversations Are Not Battles

You will always struggle to connect with others if you think of conversations as battles to win.

They aren't.

They're opportunities to understand.

...and when you quiet your mind and truly listen to what the other person is saying...

You'll quickly realize that most of us want the same things.

Security.

Happiness.

Success.

Love.

Respect.

Peace.

Justice.

The difference isn't in what we want.

The difference is in how we express it and how we think it can be achieved.

Ask questions.

Listen.

Try to see things from their perspective.

Look for common ground instead of differences.

Focus on solutions instead of being right.

You don't have to agree with everyone.

You shouldn't.

...But when you start to approach conversations with curiosity...

The outcome will be far greater.

Make yourself Better Today.