The #1 Grocery Swap for Midlife Weight Loss (You’ll Wish You Did Sooner)

If you’ve been doing all the “right” things...eating healthy, working out, tracking macros...but still feel stuck with stubborn weight, sluggish energy, or inflammation, it’s time to take a closer look at your grocery cart. One of the biggest culprits hiding in your everyday foods? Seed oils.

These highly processed oils (like soybean, canola, and sunflower oil) sneak into everything from salad dressings to so-called “healthy” snacks, wreaking havoc on your metabolism, hormones, and overall health. For midlife women, this is especially frustrating because hormone shifts already make fat loss trickier. The last thing we need is something actively working against us.

Seed oils are loaded with omega-6 fatty acids, which, in excess, contribute to chronic inflammation, making it harder to lose weight, recover from workouts, and feel your best. They can also disrupt insulin sensitivity, leading to energy crashes and cravings. If you’ve been feeling constantly bloated, puffy, or just “off,” your body might be waving a red flag.

Ditching seed oils doesn’t mean giving up delicious food. Instead, swap them for stable, hormone-friendly fats like:

• Extra virgin olive oil for salad dressings and cooking
• Avocado oil for high-heat cooking
• Grass-fed butter or ghee for rich, satisfying flavor

Not only will these swaps support your metabolism, but they’ll also help balance hormones, reduce inflammation, and keep you feeling full and satisfied...without the blood sugar rollercoaster.

Small swaps add up, and this one is a game-changer. If you’re tired of spinning your wheels with weight loss and energy dips, start here. Next time you’re at the store, flip those labels and swap the seed oils for fats that actually fuel your body. Your hormones (and waistline) will thank you.

How I Reset My Metabolism (and What I Wish I Knew Sooner)

For the longest time, I thought my metabolism was slowing down because I was getting older. I was doing everything I thought I was “supposed” to do...eating less, pushing through endless cardio sessions, and trying to outwork a body that felt more stubborn every year. But despite all that effort, I wasn’t seeing the results I wanted.

I remember feeling stuck, frustrated, and honestly, a little defeated. I was tired all the time, struggling to keep up with my busy schedule, and no matter how hard I tried, the scale wasn’t budging. I convinced myself this was just part of midlife—that slowing down was inevitable.

But then I hit a breaking point. I knew there had to be a better way, and that’s when I started digging deeper into what really happens to a woman’s metabolism in midlife.

Here’s What Finally Worked:

✅ Strength Training, Not Just Cardio – I swapped hours of cardio for 3-4 strength sessions a week. Building lean muscle doesn’t just make you stronger - it boosts your metabolism and helps your body burn fat more efficiently.

✅ Eating Enough Protein – I started fueling my body with enough protein to support muscle growth, balance hormones, and keep me feeling satisfied. Protein became my best friend, and it made a huge difference in how I felt and how my body responded.

✅ Balancing Hormones with Smart Nutrition – I learned how carb cycling, intermittent fasting, and nutrient timing could actually work with my hormones instead of against them. My energy came back, my body composition changed, and I felt more like myself again.

What I Wish I Knew Sooner:

I wish I had known that eating less and working out more wasn’t the answer. I wish I had understood that giving my body what it needed (not depriving it) was the key to feeling lean, strong, and energized. And I wish I had known that a balanced, sustainable approach would get me better results than any crash diet ever could.

If this sounds all too familiar, I want you to know that you don’t have to stay stuck in that cycle. I’ve been where you are, and I’m here to help.

Ready to reset your metabolism and feel amazing this spring? Let’s do this together!

How to Beat the 3 PM Slump with Simple Nutrition Hacks

If you find yourself crashing mid-afternoon, reaching for a sugary snack or another cup of coffee just to keep going, you’re not alone. That 3 PM slump is real, but the good news is, you don’t have to just push through it. With a few smart nutrition tweaks, you can keep your energy steady all day long -> no caffeine overload required.

Your afternoon energy dip is often caused by a mix of blood sugar crashes, dehydration, and poor meal timing. If your lunch was too carb-heavy or lacking in protein, or if you haven’t had enough water, your body is going to let you know.

FASTer Way Hacks to Stay Energized

1. Balance Your Macros – A well-balanced lunch with protein, healthy fats, and fiber-rich carbs helps prevent that post-meal energy dip.
2. Hydrate, Hydrate, Hydrate – Dehydration can make you feel sluggish, so keep a water bottle nearby and aim for steady sips throughout the day.
3. Time Your Meals Right – If you’re intermittent fasting, make sure you’re fueling properly during your eating window so you’re not running on empty later.
4. Choose Smarter Snacks – Instead of a sugar rush, go for a protein-packed option like Greek yogurt with berries, almonds, or a protein smoothie to keep your blood sugar stable.

I swear by keeping my meals protein-rich and making sure I hit my macros for the day. If I feel that afternoon slump coming on, I check in with myself...have I eaten enough protein? Have I had enough water? A little extra movement, like a quick walk or stretching, also works wonders.

Your energy levels don’t have to crash every afternoon. A few simple nutrition tweaks can keep you feeling strong, focused, and ready to power through the rest of your day.

Ready to work together? Learn more about my next coaching session here.

The Truth About Intermittent Fasting (And Why It Works for Midlife Women)

If you’ve ever been told that intermittent fasting slows your metabolism, makes you lose muscle, or is just another fad diet, it’s time to set the record straight. These myths keep so many women stuck in an endless cycle of frustration, chasing results that never seem to last.

Intermittent fasting isn’t about starving yourself or skipping meals. It’s about giving your body time to reset, burn fat efficiently, and work with your hormones instead of against them. And for midlife women, that’s a game-changer.

What You Need to Know

• It won’t slow your metabolism – In fact, fasting can boost metabolic function and improve insulin sensitivity, making fat loss easier.
• You don’t have to skip breakfast – It’s all about choosing an eating window that works for your lifestyle.
• It supports lean muscle retention – Paired with strength training and proper nutrition, fasting can actually help preserve and build muscle.
• It’s not a fad – There’s solid science behind intermittent fasting, and it’s been used for centuries to support overall health and longevity.

The key is finding the right fasting window for your body. Some women feel amazing with a 16:8 schedule (fast for 16 hours, eat within an 8-hour window), while others thrive on a shorter fast. The best part? You have control. Take an intermittent fasting quiz and discover your perfect schedule!

If you’re tired of feeling sluggish, battling cravings, or struggling to see progress despite doing all the things, intermittent fasting might be the missing piece. When done right, it’s a simple, sustainable way to improve energy, balance hormones, and finally see results. 

Why Winter Weight Won’t Budge (And How to Reset Your Metabolism for Spring)

Does it feel like your body is holding onto winter weight for dear life? You’re not alone. Cold weather, shorter days, and comfort foods can all slow down your metabolism, making it harder to shed extra pounds. But before you blame your willpower, let’s talk about what’s really going on—and how you can reset your metabolism to feel lighter, more energized, and ready for spring.

Why Winter Weight Sticks Around

1. Less Movement – It’s natural to hibernate a little in the winter. Fewer steps and skipped workouts mean fewer calories burned.
2. Comfort Food Overload – Hearty soups, baked goods, and warm, carb-heavy meals are winter staples, but they can lead to increased fat storage.
3. Lack of Sunlight – Vitamin D plays a role in metabolism and mood. Less sunlight can mean lower energy levels and more cravings.
4. Hormonal Shifts – Cold weather and reduced activity can throw off cortisol and insulin balance, making it easier to store fat.

How to Reset for Spring

The good news? You can jumpstart your metabolism with a few simple shifts:

✅ Prioritize Strength Training – Building muscle is the fastest way to increase calorie burn, even at rest.
✅ Balance Your Macros – A mix of protein, healthy fats, and fiber-rich carbs helps regulate blood sugar and curb cravings.
✅ Get Outside – Even 15 minutes of fresh air and natural light can boost vitamin D and help with energy levels.
✅ Hydrate Like It’s Your Job – Dehydration slows metabolism. Aim for half your body weight in ounces of water per day.
✅ Stay Consistent – Your body loves routine. Small, daily actions add up over time.

Spring is coming, and your body is ready for a refresh. A few small tweaks can make all the difference in how you feel (and look) heading into the new season. Let’s make it happen together!

Interested in working with me? Learn more about my coaching program here.