Newsletter Articles

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

The Daily Health Choice You're Probably Not Making

1. Baker, James M. et al. 2017. Estrogen-Gut Microbiome Axis: Physiological and Clinical Implications. Maturitas 103: 45–53. Estrogen-gut microbiome axis: Physiological and clinical implications - PubMed

2. Slavin, Joanne L. 2013. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients 5 (4): 1417–1435. Fiber and Prebiotics: Mechanisms and Health Benefits - PM

3. Rose, D. P., et al. 1991. High-Fiber Diet Reduces Serum Estrogen Concentrations in Premenopausal Women. American Journal of Clinical Nutrition 54 (3): 520–25. High-fiber diet reduces serum estrogen concentrations in premenopausal women - PubMed

4. Aune, Dagfinn et al. 2011. Dietary Fibre and Colorectal Cancer Risk: A Systematic Review and Meta-analysis of Prospective Studies. BMJ 343: d6617.Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies | The BMJ

5. Reynolds, Andrew et al. 2019. Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-analyses. The Lancet 393 (10170): 434–445. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses - The Lancet

6. The American Gut Project (McDonald et al., 2018): American Gut: an open platform for citizen science microbiome research. mSystems, 3(3). American Gut: an Open Platform for Citizen Science Microbiome Research | mSystems

7. Williams Cancer Institute. 2025. The Microbiota, the Gut, and the Brain: The Mechanism Behind Depression. Williams Cancer Institute. https://williamscancerinstitute.com/the-microbiota-the-gut-and-the-brain-the-mechanism-behind-depression/

8. Fasano, Alessio, et al. 2012. Leaky Gut and Autoimmune Diseases. Clinical Reviews in Allergy & Immunology 42 (1): 71–78.Leaky Gut and Autoimmune Diseases | Clinical Reviews in Allergy & Immunology

9. Zhang, Feng, et al. 2022. The Gut Microbiome: Linking Dietary Fiber to Inflammatory Diseases. Medicine in Microecology 14: 100070. The gut microbiome: linking dietary fiber to inflammatory diseases - ScienceDirect

10. Atoum, Manar, et al. 2025. Gut Microbiota-Estrogen Axis: Its Influence on Female Health Outcomes. Acta Biomedica 96 (1): 15980. Gut microbiota-estrogen axis: Its influence on female health outcomes – A narrative review | Acta Biomedica Atenei Parmensis

11. Anderson, James W. et al. 2009. Health Benefits of Dietary Fiber. Nutrition Reviews 67 (4): 188–205. Health benefits of dietary fiber | Nutrition Reviews | Oxford Academic

12. Tucker, Larry A., and Kathryn S. Thomas. 2009. Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women. Journal of Nutrition 139 (3): 576–581. https://doi.org/10.3945/jn.108.096685

Not just a winter fix 

1. Cui, Aiyong, et al. 2023. Global and Regional Prevalence of Vitamin D Deficiency in Population-Based Studies from 2000 to 2022: A Pooled Analysis of 7.9 Million Participants. Frontiers in Nutrition 10..Frontiers | Global and regional prevalence of vitamin D deficiency in population-based studies from 2000 to 2022: A pooled analysis of 7.9 million participants

2. Harvard Health. Vitamin D: What's the ‘Right’ Level? Vitamin D: What's the "right" level? - Harvard Health

3. Health Match. 42% of Americans Are Deficient in Vitamin D. Are You at Risk? If So, What Can You Do About It? Updated November 30, 2022. HealthMatch - 42% Of Americans Are Deficient In Vitamin D. Are You At Risk? If So, What Can You Do About It?

4. Morgante, Giuseppe, et al. PCOS Physiopathology and Vitamin D Deficiency: Biological Insights and Perspectives for Treatment. J. Clin. Med. 11, no. 15 (2022): 4509.Vitamin D in pregnancy (GRAVITD) – a randomised controlled trial identifying associations and mechanisms linking maternal Vitamin D deficiency to placental dysfunction and adverse pregnancy outcomes – study protocol | BMC Pregnancy and Childbirth | Full Text

5. Suganthan, Navaneethakrishnan, et al. Vitamin D Status among Postmenopausal Osteoporotic Women: A Hospital-Based Cross-Sectional Study from Northern Sri Lanka. BMC Nutrition 6 (2020): 15. Vitamin D status among postmenopausal osteoporotic women: a hospital based cross-sectional study from Northern Sri Lanka | BMC Nutrition | Full Text

6. Vestergaard, Anna Louise, et al. Vitamin D in Pregnancy (GRAVITD) – A Randomised Controlled Trial Identifying Associations and Mechanisms Linking Maternal Vitamin D Deficiency to Placental Dysfunction and Adverse Pregnancy Outcomes – Study Protocol. BMC Pregnancy and Childbirth 23 (2023): 177. Vitamin D in pregnancy (GRAVITD) – a randomised controlled trial identifying associations and mechanisms linking maternal Vitamin D deficiency to placental dysfunction and adverse pregnancy outcomes – study protocol | BMC Pregnancy and Childbirth | Full Text

7. Paakkari, Ilari. D-vitamiini. Lääkärikirja Duodecim, Terveyskirjasto, July 10, 2023. D-vitamiini - Terveyskirjasto

8. Srivastava, Sneha Baxi. 2021. Vitamin D: Do We Need More Than Sunshine? American Journal of Lifestyle Medicine 15 (4): 397–401. https://doi.org/10.1177/15598276211005689

9. Amrein, Karin, et al. 2020. Vitamin D Deficiency 2.0: An Update on the Current Status Worldwide. European Journal of Clinical Nutrition 74: 1498–1513. Vitamin D deficiency 2.0: an update on the current status worldwide | European Journal of Clinical Nutrition

What you need to know about your pelvic floor (and why it matters)

Peer Reviewed Research

1. John O.L. DeLancey, MD. “Current status of the subspecialty of female pelvic medicine and reconstructive surgery.” American Journal of Obstetrics and Gynecology, Volume 202, Issue 6, 2010, Pages 658.e1–658.e4. https://pubmed.ncbi.nlm.nih.gov/20510968/

2. Stephen W. Leslie, DO, Linh N. Tran, MD, Yana Puckett, MD, MPH. “Urinary Incontinence.” StatPearls, Last update: August 11, 2024. https://www.ncbi.nlm.nih.gov/books/NBK559095/

3. Nygaard, Ingrid, et al. “Prevalence of Symptomatic Pelvic Floor Disorders in US Women.” JAMA, Volume 300, Issue 11, 2008, Pages 1311–1316. https://doi.org/10.1001/jama.300.11.1311

4. Homsi Jorge C., Bø K., Catai C.C., Brito L.G.O., Driusso P., Kolberg Tennfjord M. “Pelvic floor muscle training as treatment for female sexual dysfunction: a systematic review and meta-analysis.” American Journal of Obstetrics and Gynecology, Volume 231, Issue 1, 2024, Pages 51–66.e1. https://doi.org/10.1016/j.ajog.2024.01.001

5. Dumoulin, Chantale, et al. “Pelvic Floor Muscle Training versus No Treatment, or Inactive Control Treatments, for Urinary Incontinence in Women.” Cochrane Database of Systematic Reviews, 2018 (10): CD005654. https://doi.org/10.1002/14651858.CD005654.pub4

6. Hui-Hsuan Lau, MD, Tsung-Hsien Su, MD, PhD, Jiun-Chyi Hwang, MD. “Impact of pelvic floor muscle training on sexual function in women affected by stress urinary incontinence.” Sexual Medicine, Volume 12, Issue 3, June 2024, Article qfae040. https://doi.org/10.1093/sexmed/qfae040

7. Lei Gao et al. “Association between pelvic floor muscle strength and sexual function based on PISQ-12—an analysis of data from a multicenter cross-sectional study on 735 nulliparae during pregnancy.” Frontiers in Medicine, Obstetrics and Gynecology, Volume 10, April 24, 2023. https://doi.org/10.3389/fmed.2023.1093830

8. BMC Public Health. “Pelvic Floor Dysfunction: Prevalence and Associated Factors.” BMC Public Health, 2023. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16901-3

9. J. Wang, M.G. Varma, J.M. Creasman, L.L. Subak, J.S. Brown, D.H. Thom, S.K. van den Eeden. “Pelvic floor disorders and quality of life in women with self-reported irritable bowel syndrome.” Alimentary Pharmacology & Therapeutics, Volume 31, Issue 3, February 1, 2010, Pages 424–431. https://pubmed.ncbi.nlm.nih.gov/19863498/

10. Matty D.A. Karsten et al. “Sexual function and pelvic floor activity in women: the role of traumatic events and PTSD symptoms.” European Journal of Psychotraumatology, Volume 11, Issue 1, 2020, Article 1764246. https://pubmed.ncbi.nlm.nih.gov/33029306/

11. Sara B. Cichowski, Gena C. Dunivan, Yuko M. Komesu, Rebecca G. Rogers. “Sexual abuse history and pelvic floor disorders in women.” Southern Medical Journal, Volume 106, Issue 12, December 2013, Pages 675–678. https://pubmed.ncbi.nlm.nih.gov/24305526/

12. Guanbo Wang, Xingpeng Di. “Association between Sitting Time and Urinary Incontinence in the US Population: data from the National Health and Nutrition Examination Survey (NHANES) 2007 to 2018.” Preprint on arXiv.org, 2024. https://arxiv.org/abs/2402.05377

13. Helena Talasz, Christian Kremser, Heribert Johannes Talasz, Markus Kofler, Ansgar Rudisch. “Breathing, (S)Training and the Pelvic Floor—A Basic Concept.” Healthcare (Basel), Volume 10, Issue 6, June 2022, Article 1035. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9222935/

14. Sapsford, R.R., et al. “Sitting posture affects pelvic floor muscle activity in parous women: an observational study.” Australian Journal of Physiotherapy, Volume 52, Issue 3, 2006, Pages 219–222. https://pubmed.ncbi.nlm.nih.gov/16942463/

15. Weber, M. A., Kleijn, M. H., Langendam, M., Limpens, J., Heineman, M. J., & Roovers, J. P. “Local Oestrogen for Pelvic Floor Disorders: A Systematic Review.” PLOS ONE, Published September 18, 2015. https://doi.org/10.1371/journal.pone.0136265

Practitioner & Educational Sources

1. Nordic Fit Mama. “Äidin hyvinvointi.” January 2, 2023.

2. Terveyskylä. Lantionpohjan lihasten harjoitteluopas. 2022.

3. Pelvic Health and Rehabilitation Center. “Posture and the Pelvic Floor: Why Your Posture Matters!” By Jandra Mueller, April 10, 2025. https://pelvicpainrehab.com/blog/posture-and-the-pelvic-floor-why-your-posture-matters/

4. Proactive Pelvic Health Centre. “The Nervous System and Your Pelvic Floor: How Somatic Therapy Can Help.” Published April 2025. https://www.proactiveph.com/blog/how-somatic-therapy-can-help-you-regulate-and-heal

5. Hinge Health. “Stress and Pelvic Floor Tension: Causes, Treatments, Exercises.” Published 10 months ago. https://www.hingehealth.com/resources/articles/stress-trauma-pelvic-pain/

6. Peter M. Lotze, MD. “Understanding Estrogen’s Impact on Women’s Pelvic Health: A Guide.” Published 1.4 years ago. https://www.petermlotzemd.com/estrogens-impact-on-womens-pelvic-health/

Sleep guide for the female body

1. Chen et al., 2018.Prevalence of restless legs syndrome during pregnancy: A systematic review and meta-analysis - PubMed

2. American Thyroid Association: General Information/Press Room | American Thyroid Association

3. Richter, David, et al. 2019. Long-Term Effects of Pregnancy and Childbirth on Sleep Satisfaction and Duration of First-Time and Experienced Mothers and Fathers. Long-term effects of pregnancy and childbirth on sleep satisfaction and duration of first-time and experienced mothers and fathers | SLEEP | Oxford Academic

4. University of Bath. Mothers Bear the Brunt of the Mental Load, Managing 7 in 10 Household Tasks. Press release, December 12, 2024. https://www.bath.ac.uk/announcements/mothers-bear-the-brunt-of-the-mental-load/.

5. Sleep Foundation. How Can Menopause Affect Sleep? Updated, January 2024. How Can Menopause Affect Sleep?

6. Sleep Foundation.Sleep apnea symptoms in women. Updated, March March 2024. Sleep Apnea Symptoms in Women

7. Sleep Foundation. Could your thyroid be causing sleep problems? Updated, Could Your Thyroid be Causing Sleep Problems?

8. Sleep Foundation. Do women need more sleep than men? Updated, May 2025.  Do Women Need More Sleep Than Men?

9. Frontiers in Sleep. 2024. Sleep Health Challenges Among Women: Insomnia Across the Lifespan. Frontiers in Sleep, February 12, 2024. https://www.frontiersin.org/journals/sleep/articles/10.3389/frsle.2024.1322761/full

10. Santhi et al. 2016. Sex Differences in the Circadian Regulation of Sleep and Cognition in Humans. Proceedings of the National Academy of Sciences 113, no. 19: E2730–E2739. https://doi.org/10.1073/pnas.1521637113.

11. Attarian, Hrayr P., and Mari Viola-Saltzman, editors. 2013. Sleep Disorders in Women: A Guide to Practical Management. 2nd ed. New York: Springer Science+Business Media.

12. Medeiros, Luciane de Souza, et al. “Sex Differences in the Cognitive Performance in Adults: Role of Impaired Sleep.” Frontiers in Psychology, vol. 13, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9153979/

13. American Academy of Sleep Medicine. “Weekend Sleep Fails to Improve Performance, but Women Handle Workweek Sleep Loss Better.” Press Release, June 16, 2011. https://www.sciencedaily.com/releases/2011/06/110615090120.htm

14. Bianchi, Matt T., et al. “Nocturnal Hot Flashes: Relationship to Objective Awakenings and Sleep Stage Transitions.” Journal of Clinical Sleep Medicine, vol. 12, no. 7, 2016, pp. 1003–1009. https://doi.org/10.5664/jcsm.5936

15. Baker, Fiona C., et al. “Sleep and Sleep Disorders in the Menopausal Transition.” Sleep Medicine Clinics, vol. 13, no. 3, 2018, pp. 443–456. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6092036/

16. Mallampalli, M. P., & Carter, C. L. “Exploring Sex and Gender Differences in Sleep Health: A Society for Women’s Health Research Report.” Journal of Women’s Health, vol. 23, no. 7, 2014, pp. 553–562. https://pubmed.ncbi.nlm.nih.gov/24956068/

17. Cunningham, Adam C., et al. “Perimenopause Symptoms, Severity, and Healthcare Seeking in Women in the US.” npj Women’s Health, vol. 3, Article no. 12, 2025. https://doi.org/10.1038/s44271-025-00024-5

Fats, reframed: The latest science you'll want to know

Peer Reviewed Research

1. Venkata Rekhadevi Perumalla and Rajagopal Subramanyam. Evaluation of the Deleterious Health Effects of Consumption of Repeatedly Heated Vegetable Oil.Toxicology Reports 3 (2016): 636–643.  Evaluation of the deleterious health effects of consumption of repeatedly heated vegetable oil - ScienceDirect     

2. Hu, F. B. Dietary Fat Intake and the Risk of Coronary Heart Disease in Women. New England Journal of Medicine 337, no. 21 (1997): 1491–1499. Dietary fat intake and the risk of coronary heart disease in women - PubMed

3. Hu, F. B. A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women. JAMA 281, no. 15 (1999): 1387–1394.A prospective study of egg consumption and risk of cardiovascular disease in men and women - PubMed

4. Decandia, D., Landolfo, E., Sacchetti, S., Gelfo, F., Petrosini, L., & Cutuli, D. (2022). n-3 PUFA improve emotion and cognition during menopause: A systematic review. Nutrients, 14(9), 1982. https://doi.org/10.3390/nu14091982

5. Duttaroy, A. K., & Basak, S. (2021). Maternal fatty acid metabolism in pregnancy and its consequences in the feto-placental development. Frontiers in Physiology, 12, 787848. https://doi.org/10.3389/fphys.2021.787848

6. Ko, S.-H., & Kim, H.-S. (2020). Menopause-associated lipid metabolic disorders and foods beneficial for postmenopausal women. Nutrients, 12(1), 202. https://doi.org/10.3390/nu12010202

7. Lin, L., Allemekinders, H., Dansby, A., Campbell, L., Durance-Tod, S., Berger, A., & Jones, P. J. (2013). Evidence of health benefits of canola oil. Nutrition Reviews, 71(6), 370–385. https://doi.org/10.1111/nure.12033

8. Mariamenatu, A. H., & Abdu, E. M. (2021). Overconsumption of omega-6 polyunsaturated fatty acids (PUFAs) versus deficiency of omega-3 PUFAs in modern-day diets: The disturbing factor for their “balanced antagonistic metabolic functions” in the human body. Journal of Lipids, 2021, Article ID 8848161. https://doi.org/10.1155/2021/8848161

9. McCarthy, M., & Raval, A. P. (2020). The peri-menopause in a woman’s life: A systemic inflammatory phase that enables later neurodegenerative disease. Journal of Neuroinflammation, 17, Article 317. https://doi.org/10.1186/s12974-020-01998-9

10. Mooga, V. P., White, C. R., & Giordano‑Mooga, S. (2018). Estrogen and mitochondrial function in disease. In Mitochondrial Diseases. IntechOpen. https://doi.org/10.5772/intechopen.73015

11. Mohammadi, M. M., Nayeri, N. D., Mashhadi, M., & Varaei, S. (2022). Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. Journal of Obstetrics and Gynaecology Research, 48(6), 1293–1305. https://doi.org/10.1111/jog.15217

12. Simopoulos, A. P. (2006). Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: Nutritional implications for chronic diseases. Comptes Rendus Biologies, 329(10), 794–799. https://doi.org/10.1016/j.crvi.2006.07.004

13. Trop-Steinberg, S., Gal, M., Azar, Y., Kilav-Levin, R., & Heifetz, E. M. (2024). Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon, 10(8), e29324. https://doi.org/10.1016/j.heliyon.2024.e29324

14. Tsartsou, E., Proutsos, N., Castanas, E., & Kampa, M. (2019). Network meta-analysis of metabolic effects of olive oil in humans shows the importance of olive oil consumption with moderate polyphenol levels as part of the Mediterranean diet. Frontiers in Nutrition, 6, Article 6. https://doi.org/10.3389/fnut.2019.00006

15. Wang, J., Gaman, M.-A., Albadawi, N. I., Salem, A., Kord-Varkaneh, H., Okunade, K. S., Alomar, O., Al-Badawi, I. A., & Abu-Zaid, A. (2022). Does omega-3 fatty acid supplementation have favorable effects on the lipid profile in postmenopausal women? A systematic review and dose-response meta-analysis of randomized controlled trials. Clinical Therapeutics, 45(1), 4–21. https://doi.org/10.1016/j.clinthera.2022.12.009

16. Xiang, X., Palasuberniam, P., & Pare, R. (2024). The role of estrogen across multiple disease mechanisms. Current Issues in Molecular Biology, 46(8), 8170–8196. https://doi.org/10.3390/cimb46080483

17. Yang, K., Zeng, L., Bao, T., & Ge, J. (2018). Effectiveness of omega-3 fatty acid for polycystic ovary syndrome: A systematic review and meta-analysis. Reproductive Biology and Endocrinology, 16, Article 27. https://doi.org/10.1186/s12958-018-0346-x

18. Zhang, Q., Xu, Q., Tian, H., Chu, Y., Qiu, J., & Sun, M. (2022). Serum and diet long-chain omega-3 fatty acid nutritional status in Chinese elite athletes. Lipids, 58(1), 33–40. https://doi.org/10.1002/lipd.12362

19. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K., Mozaffarian, D., & Kris‐Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16(1). https://doi.org/10.1186/s12937-017-0271-4

20. Thorning, T. K., Raziani, F., Bendsen, N. T., Astrup, A., Tholstrup, T., & Raben, A. (2015). Diets with high-fat cheese, high-fat meat, or carbohydrate on cardiovascular risk markers in overweight postmenopausal women: a randomized crossover trial. The American Journal of Clinical Nutrition, 102(3), 573-581. https://doi.org/10.3945/ajcn.115.109116

Practitioner & Educational Sources

1. The Johns Hopkins Patient Guide to Diabetes. Debunking Myths about Fat.https://hopkinsdiabetesinfo.org/debunking-myths-about-fat/

2. Verywell Health. How Many Grams of Fat Your Body Needs Daily. Updated February, 2024. https://www.verywellhealth.com/how-many-grams-of-fat-per-day-8421874

3. Harvard T.H. Chan School of Public Health. Types of Fat. The Nutrition Source. Accessed June 8, 2025.Types of Fat - The Nutrition Source

4. Harvard T.H. Chan School of Public Health. Cholesterol. The Nutrition Source, accessed June 8, 2025. Cholesterol - The Nutrition Source

The health ally every woman needs (but most aren't taking advantage of)

1. Behboudi-Gandevani, S., et al. (2017). The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: A randomized clinical trial. Journal of Psychosomatic Obstetrics & Gynecology.

2. Decandia, D., et al. (2022). n-3 PUFA improve emotion and cognition during menopause: A systematic review. Nutrients, 14(9), 1982. https://doi.org/10.3390/nu14091982

3. Dempsey, M., Rockwell, M. S., & Wentz, L. M. (2023). The influence of dietary and supplemental omega-3 fatty acids on the omega-3 index: A scoping review. Frontiers in Nutrition, 10, Article 1072653. https://doi.org/10.3389/fnut.2023.1072653

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When being healthy feels overwhelming

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The truth about processed foods

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1. The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study | Population Health Metrics 

2. Conley M. Some Ultra-Processed Foods Are as Addictive as Cigarettes and Cocaine. February 28, 2024.Some ultra-processed foods are as addictive as cigarettes and cocaine

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6. Debora Rondinella et al. The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier,  Nutrients 17, no. 5 (2025): 859. The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier

7. Paramasivam et al. 2024. Additives in Processed Foods as a Potential Source of Endocrine-Disrupting Chemicals: A Review.” Journal of Xenobiotics 14, no. 4 (November 4): 1697–1710. Additives in Processed Foods as a Potential Source of Endocrine-Disrupting Chemicals: A Review - PMC

8. Gearhardt, Ashley N., et al. 2023. Social, Clinical, and Policy Implications of Ultra-Processed Food Addiction. BMJ 383 (Oct 9): e075354. Social, clinical, and policy implications of ultra-processed food addiction - PMC

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10. National Institute of Environmental Health Sciences. Endocrine Disruptor.  Accessed June 23, 2025. Endocrine Disruptors | National Institute of Environmental Health Sciences

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12. Huber, H., Schieren, A., Holst, J. J., & Simon, M.-C. (2024). Dietary impact on fasting and stimulated GLP-1 secretion in different metabolic conditions: A narrative review. Nutrition, 119(3), 599–627. https://doi.org/10.1016/j.nut.2023.112526

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From will power to taking power - the mindset shift that makes your at food differently

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What every woman needs to know about cortisol

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The missing female perspective in the carb convo

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Carbs and blood glucose unpacked

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2. Engeroff, Tobias. After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Medicine 53 (2023): 849–869. https://doi.org/10.1007/s40279-022-01808-7

3. Araújo, Joana et al. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016. Metabolic Syndrome and Related Disorders 17, no. 1 (February 2019): 46–52. https://doi.org/10.1089/met.2018.0105. 

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Four bone health facts your future self will want you to know

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Are you misreading what your body is trying to tell you?

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