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Building muscle after 40 feels slower because rising myostatin levels limit the body’s ability to continue building lean mass despite consistent training and adequate protein intake. Lowering myostatin supports continued muscle growth because reduced inhibitory signaling allows muscle protein synthesis to occur more effectively. Improving protein utilization

People often move less outside the gym when they start exercising because the body attempts to maintain energy balance by unconsciously reducing non-exercise activity. Adding resistance training without tracking daily movement can stall fat loss because spontaneous activity such as walking and fidgeting frequently decreases in response

Travel doesn’t just disrupt your schedule — it disrupts your gut. When you change environments, you’re exposed to different foods, water sources, microbes, sleep patterns, and stress levels. All of that impacts your microbiome. And when your gut shifts, the first signs are usually constipation, bloating, stomach

I started as an exercise scientist, but moved into nutrition because people thought they could out-exercise a bad diet and I knew food was the fastest lever for change. Now, with everything we know about longevity, exercise is finally having its moment. When you look at the

You may think Ozlo Sleep Earbuds are just for bedtime… But they saved me on a flight the other day. ✈️ Crying baby two rows back. Full volume. I popped these in, turned on my white noise, and instantly had my own little bubble of calm. Got

When you cut calories, your body doesn’t just burn more fat. It adapts. There’s a famous study called CALERIE (Comprehensive Assessment of the Long-Term Effects of Reducing Intake of Energy). What they found was powerful: When people reduced calories, their bodies used 5–8% less energy at rest.

I’ve coached this way my entire career. Even when the industry was screaming “eat less, do more cardio,” I was telling women to build muscle, eat protein first, fix their sleep, and support their hormones. I’ve never cared about the number on the scale because I’ve always

Can belief systems determine health outcomes more than treatments? In this episode, I sat down with longtime friend and colleague Dr. Fab Mancini to explore why belief, mindset, and nervous system health are foundational to healing at any age. We talked about why so many women over