Hi there Reader, How much should I eat? I get this question constantly. In DMs, in discovery calls, from women who have been trying to figure out the answer for years. And the honest answer is the one that sounds too simple to be true: more than you probably are. Here's what I know from working with women, most of them aren't eating too much. They're eating too little. And they've been doing it for so long that their body has adapted around it, making everything harder; the energy, the sleep,...
6 days ago • 1 min read
Hi there Reader, Consistency over perfection. You've heard me say it. A lot. But I want to show you what it actually looks like because I think most people hear that phrase and still picture something that isn't quite right. It looks like eating breakfast every morning. Not because you have to, but because you understand why it matters and you've built enough structure that it's just what you do. It looks like eating the best PWiFF lunch you can when you've spent the day running from...
9 days ago • 2 min read
Hi there Reader, We hit the West Coast for our final family vacation before school starts. Southern California is my favorite place. And honestly? Not a lot changed. I really like the habits I've built for myself. They're simple, repeatable, and they don't require anything I only have at home. I love to travel, which means I need habits that can follow me anywhere and that includes California, the beach, and a rental house kitchen I've never cooked in before. Here's what my days actually...
13 days ago • 1 min read
*This email contains affiliate links. If you purchase through my link, I may earn a small commission at no extra cost to you. I only recommend products I personally use and believe in. Hi there Reader, I want to talk about something that gets lumped in with the supplement bro world but really shouldn't be and that is amino acids. Specifically, essential amino acids. And specifically, why I use them and why they matter for women who train.First, let me clear something up because the...
about 1 month ago • 1 min read
Hi there Reader, I recently sat across from a client, Sandy. Sandy is 56 (you would NEVER guess her age) and she came to me 6 months ago after listening to a presentation I gave at the gym where she works out. She has been busting her rump in the gym for years and not seeing any progress. She is experiencing some peri-menopause symptoms and had a “little bit of weight” around her midsection that she didn’t like. She felt she was working too hard to still be “gaining weight”. I agreed 100%. I...
about 2 months ago • 3 min read
Hi there Reader, A lot of women tell me they're just not breakfast people. They're not hungry when they wake up, they feel fine on coffee until noon, and the idea of eating before 10am sounds like a chore.I’m going to big sister you right now, not being hungry in the morning is almost never about breakfast preference. For most of the women I work with, it's a symptom.Here's what suppressed morning hunger actually signals: your body has adapted to under-eating.When you've been in a pattern of...
about 2 months ago • 2 min read
I Hi there Reader, I have been shopping at Costco for what feels like forever! We are a family of 5 and when all 5 of us are in one house, food comes and goes very quickly. Costco is like the hack of all hacks (and if you can, their delivery service is 10/10 must do!) because I can have all the right things stocked in bulk which makes nourishing well in real life actually doable. When your fridge and freezer are built right, a PWiFF plate takes 10 minutes and zero mental energy. Let's get to...
2 months ago • 2 min read
Hi there Reader, If you're a woman in your 40s or 50s and your body is feeling unrecognizable lately, the weight settling in places it never used to land, the energy that just isn't there, the clothes that fit last spring and don't fit now, then this newsletter is for you. I know that feeling. The reflection in the mirror, the way clothes fit, the energy I used to have. It all shifted, and for a lot of days (like A LOT of days), it felt really hard and frustrating. What I've learned about...
2 months ago • 2 min read
Hi there Reader, Protein is everywhere right now. High-protein this, protein-packed that, 30 grams of protein before 9am. And honestly? I'm not mad about most of it. Protein deserves its moment in the sun. It has been underestimated and under-eaten by women for a long time, and it's about time that changed.But because everything in the wellness world tends to get distorted the second it gets popular, I want to make sure you actually understand what protein does and more importantly, what it...
3 months ago • 3 min read