Newsletter Articles

01 You might be missing half of your protein. 🤯 Here's Why.

1. Baum JI, Kim I-Y, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6).

2. Hoy MK, Clemens JC, Moshfegh A. Protein intake of adults: What We Eat in America, NHANES 2015-2016. In: FSRG Dietary Data Briefs. Beltsville (MD): United States Department of Agriculture (USDA); 2010.

3. Healthline,10 Science-Backed Reasons to Eat More Protein: Benefits of Protein: Function and Importance

4. DR. Jolene Brighten, How much Protein Should Women have: How Much Protein Should Women Have

5. Lindsay, Karen. "Protein Is Essential for Women's Health." UCI Health, May 14, 2024. Protein is essential for women's health | UCI Health | Orange County, CA

6. U.S. Department of Agriculture. Dietary guidelines for Americans 2020–2025. Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans

Do I need a protein powder? And, how to survive the protein aisle. 😨

1. https://www.womenshealthmag.com/fitness/g44630683/best-protein-powders-for-women/

2. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

3. Clean Label Project. Protein Study 2.0.https://cleanlabelproject.org/protein-study-2-0/.

4. https://mcpress.mayoclinic.org/healthy-aging/ingredients-to-look-for-in-a-protein-powder/

5. https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder

Strength training, a new fitness trend or a longevity hack? 🤔

1. https://www.cdc.gov/nchs/data/databriefs/db443.pdf

2. Weightlifting is better for the heart than cardio. Christensen RH, Wedell-Neergaard A, Lehrskov LL, et al. Effect of Aerobic and Resistance Exercise on Cardiac Adipose Tissues: Secondary Analyses From a Randomized Clinical Trial. (2019). JAMA Cardiol. Effect of Aerobic and Resistance Exercise on Cardiac Adipose Tissues: Secondary Analyses From a Randomized Clinical Trial - PMC

3. Ana María Capel-Alcaraz et al. "The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review." Healthcare 11, no. 2 (2023): 235. Published January 9, 2023.. The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review

4. Deborah Agostini et al. “Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined with Exercise Training.” Nutrients 10, no. 8 (2018). Published August 16, 2018. Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined with Exercise Training

5. Hongwei Ji et al. "Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality." Journal of the American College of Cardiology 83, no. 8 (2024): 783–793. Published February 2024. Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality | JACC

6. Wayne L. Westcott. "Resistance Training Is Medicine: Effects of Strength Training on Health." Current Sports Medicine Reports 11, no. 4 (2012): 209–216. Resistance training is medicine: effects of strength training on health - PubMed

7. Rossi, Carlo, et al. "Optimizing Strength Training Protocols in Young Females: A Comparative Study of Velocity-Based and Percentage-Based Training Programs." Heliyon 10, no. 9 (May 15, 2024): e30644. Optimizing strength training protocols in young females: A comparative study of velocity-based and percentage-based training programs - ScienceDirect

The most overlooked nutrient holding women back? 🧐

1. Jäger, L., Levy, Y., Rachamin, Y., Senn, O., & Rosemann, T. (2024). Ferritin cutoffs and diagnosis of iron deficiency in primary care. JAMA Network Open, 7(8), e2425692. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2821953

2. Martens, K., & DeLoughery, T. G. (2023). Sex, lies, and iron deficiency: A call to change ferritin reference ranges. Hematology: American Society of Hematology Education Program, 2023(1), 617–621. https://doi.org/10.1182/hematology.2023000494

3. Truong, J., Naveed, K., Beriault, D., Lightfoot, D., & Fralick, M. (2024). The origin of ferritin reference intervals: A systematic review. The Lancet Haematology, 11(5), e302–e312. https://doi.org/10.1016/S2352-3026(24)00103-0

4. Breymann, C., Römer, T., & Dudenhausen, J. W. (2013). Treatment of iron deficiency in women. Geburtshilfe und Frauenheilkunde, 73(3), 256–261.Treatment of Iron Deficiency in Women - PubMed

5. Vaucher, P., Druais, P.-L., Waldvogel, S., & Favrat, B. (2012). Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: A randomized controlled trial. Canadian Medical Association Journal, 184(11), 1247–1254. https://doi.org/10.1503/cmaj.110950

6. Leung, W., Singh, I., McWilliams, S., Stockler, S., & Ipsiroglu, O. S. (2020). Iron deficiency and sleep – A scoping review. Sleep Medicine Reviews, 51, 101274. https://doi.org/10.1016/j.smrv.2020.101274

7. Szklarz, M., Gontarz-Nowak, K., Matuszewski, W., & Bandurska-Stankiewicz, E. (2022). Iron: Not just a passive bystander in AITD. Nutrients, 14(21), 4682. https://doi.org/10.3390/nu14214682

8. Garofalo, V., Condorelli, R. A., Cannarella, R., Aversa, A., Calogero, A. E., & La Vignera, S. (2023). Relationship between iron deficiency and thyroid function: A systematic review and meta-analysis. Nutrients, 15(1), 76. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10675576/

9. Toxqui, L., & Vaquero, M. P. (2015). Chronic iron deficiency as an emerging risk factor for osteoporosis: A hypothesis. Nutrients, 7(4), 2324–2340. https://doi.org/10.3390/nu7042324

10. Jefferds, M. E. D., Mei, Z., Addo, Y., Hamner, H. C., Perrine, C. G., Flores-Ayala, R., Pfeiffer, C. M., & Sharma, A. J. (2022). Iron deficiency in the United States: Limitations in guidelines, data, and monitoring of disparities. American Journal of Public Health, 112(S9), S886–S894. https://doi.org/10.2105/AJPH.2022.306998

11. World Health Organization. (2021). Global anaemia estimates, 2021 edition: Anaemia in women and children. https://www.who.int/data/gho/data/themes/topics/anaemia_in_women_and_children

12. American Society of Hematology. (2022). Understanding iron levels and deficiency. https://www.hematology.org/education/patients/anemia/iron-deficiency

13. Healthline. (n.d.). The dark side of iron: Why too much is harmful. https://www.healthline.com/nutrition/why-too-much-iron-is-harmful

14. Martinez, S. (2024, May 14). Healthy iron levels for women. https://www.oneblood.org/blog/healthy-iron-levels-for-women.html

15. Effect Doctors. (2025, February 17). Why “optimum” is not the same as “normal” when measuring iron levels in women. https://www.effectdoctors.com/blog/optimum-vs-normal-iron-levels-in-women