Dear Reader, Jordan, a physician and busy mom, was caught in the all-or-nothing trap. She’d commit to strict clean eating and 5AM workouts for weeks — then a stressful event or busy week would derail everything. She’d “start fresh Monday” repeatedly, leaving her feeling frustrated and defeated. Her problem wasn’t a lack of willpower — it was biology. In the perimenopause years, rising stress, hormone fluctuations, disrupted sleep, and blood sugar swings amplify cravings and sabotage...
24 days ago • 1 min read
Dear Reader, Maria, 47, had always been disciplined. She tracked her food, exercised regularly, and prioritized sleep. Yet this summer, the number on the scale crept up despite her best efforts. She was frustrated and confused. What Maria was experiencing was the perimenopause puzzle. During perimenopause, estrogen fluctuates unpredictably, insulin sensitivity decreases, and sleep often becomes disrupted. These hormonal changes make old weight loss strategies less effective — and frustration...
about 1 month ago • 1 min read
Dear Reader, If you’re like many of the patients I work with, summer might have brought a burst of motivation — maybe you started exercising more, cleaned up your meals, or tried a new routine. But as August rolls in and the school year kicks off, sustaining those changes feels harder. The overwhelm returns. Old patterns sneak back. The cycle of “start strong, fade fast” continues. Why? Because sustainable weight loss isn’t about motivation alone. It’s about habits — the small, repeatable...
about 1 month ago • 1 min read
Hi Reader, Summer’s winding down. The kids’ backpacks are back on the kitchen table. The calendar’s filling up. You’re juggling work deadlines, school drop-offs, and everything in between. Lisa, a busy executive and mom of two, was in the exact same spot this time last year. She spent the summer sweating it out at the gym, carefully logging meals, and saying no to treats — but as August came around, her energy tanked. The scale stalled. Motivation drained away. She thought her metabolism was...
about 1 month ago • 1 min read
Dear Reader, Summer invites us to be outdoors more, say “yes” to everything, and soak in the sun — but that comes with some hidden health risks that many people overlook. From insect-borne infections to emotional fatigue, July has a way of pushing the limits of our physical and nervous systems. But the good news? A few simple recovery strategies go a long way. 🦟 Mosquitoes and ticks are out in full force — Use insect repellent, wear long sleeves in wooded areas, and check your body for ticks...
about 2 months ago • 1 min read
Dear Reader, July is full of cookouts, pool parties, patio cocktails, and road trip snacks — all fun things, but not always the friendliest to your gut, energy, or metabolism. And with hotter temps, bacteria grows faster — making food safety even more important. No one wants their summer sidelined by food poisoning or a blood sugar crash. Here’s how to enjoy your favorite summer foods without paying the price later: 🔥 Respect the heat — Bacteria multiply fast in the “danger zone” (40–140°F)....
about 2 months ago • 1 min read
Dear Reader, Whether you're heading to the beach, visiting family, or sneaking in a long weekend somewhere warm, travel can be restorative — or really hard on your health. Disrupted sleep, rushed meals, and sedentary days can leave you feeling bloated, groggy, or anxious — even on “vacation.” Here’s how to keep your rhythm and resilience strong while you’re on the go: 🕒 Reset your circadian rhythm — Morning sunlight is your best tool. Spend 10 minutes outside within an hour of waking,...
2 months ago • 1 min read
Dear Reader, Is the heat hijacking your health? Between longer days, fun plans, and soaring temps, July can sneak up on your body in ways you don’t expect. If you’ve been feeling more tired, foggy, or short-tempered lately, it may not just be stress — it could be heat-related strain on your brain, metabolism, and mood. The good news? You can enjoy summer while staying sharp, energized, and protected. Here are 4 smart ways to take care of your body when the temperature climbs: 🌡️ Hydrate with...
2 months ago • 1 min read
Hi Reader, If you’ve been following along with the Brain Health series this month, thank you. It means the world to know you’re not just opening these emails, but actually thinking about your long-term brain health. So this week, I’m sending you something simple but powerful: Your Brain Health Reset—a 5-part cheat sheet based on everything we covered. Print it. Bookmark it. Tape it to your fridge. Share it with someone you love. 🧠 The Brain Health Reset: 1. Move Your Body Aim for 30 min...
3 months ago • 1 min read
Hi Reader, Not long ago, a patient told me, “I’m eating well, I'm sleeping, I’m working out… but I still feel fuzzy and off.” We looked deeper and found a common habit that was sabotaging her efforts. She was constantly multitasking, glued to her phone, hadn’t had a deep conversation or reflected on her life in weeks, and was running on autopilot. The problem wasn’t just physical. It was Emotional. Mental. Social. Spiritual. Her brain was overloaded—and undernourished in a different way. We...
3 months ago • 1 min read