Transformation Nation

When it comes to protein, we know one thing for sure: women in perimenopause need more of it. According to Dr. Stacy Sims, women in this stage of life should aim for 1.8 to 2.2 grams of protein per kilogram of body weight. Why? Because protein is essential for maintaining muscle mass, boosting metabolism, and keeping energy levels high. But here’s the catch— not all protein is created equal. Many store-bought protein powders are filled with additives, artificial sweeteners, and fillers that don’t serve our bodies well. As a certified health coach, I believe in real food first . That’s why I make my own protein powder using simple, whole-food ingredients that nourish the body without the junk. Why Make Your Own Protein Powder? Making your own protein powder isn’t just about avoiding unnecessary additives—it’s about giving your body the best fuel possible. This homemade blend is packed with essential nutrients that support hormone balance, digestion, and overall health. Here’s what’s ...

As we navigate through perimenopause, our bodies change in ways that can feel frustrating—but here’s the good news: you have more control than you think! One of the most powerful tools in your arsenal? Protein and heavy lifting. The Science: Why Protein & Lifting Heavy Matter One of the biggest shifts that happens during perimenopause and menopause is muscle protein synthesis slows down. What does that mean? Your body isn’t as efficient at building and maintaining muscle, which can lead to a slower metabolism, increased fat storage (especially around the belly), and loss of strength. But here’s the fix: more protein and resistance training. How Much Protein Do You Actually Need? Most women aren’t getting enough! Studies show that women over 40 benefit from 30-40g of protein per meal to support muscle retention, fat loss, and recovery. Instead of the old-school “eat less, move more” advice, focus on fueling your body properly to get stronger, not smaller. To figure out your daily pr...

  Menopause isn’t just about hot flashes and mood swings—it’s also when sleep can become a struggle. If you’ve found yourself staring at the ceiling at 3 AM, tossing and turning, or waking up feeling exhausted, you’re not alone. But before you reach for sleep aids, there’s a natural, science-backed solution you might not have tried yet: tart cherry juice! Yes, really! This simple, delicious drink might be just the thing to help you sleep more soundly and wake up feeling refreshed. Let’s break down the science and how you can use it to your advantage. Why Sleep Gets Harder During Menopause We know menopause brings hormonal shifts, but did you know that declining estrogen and progesterone impact sleep? Here’s how: ✔️ Lower Estrogen = Less Melatonin – Estrogen helps regulate melatonin, the hormone that controls our sleep-wake cycle. When estrogen drops, so does melatonin, making it harder to fall and stay asleep. ✔️ Less Progesterone = More Restlessness – Progesterone has a calming ...

  Bladder Leaks & What You Can Do About It  The holiday season often brings together extended family- and, well, it also means that incontinence jokes tend to join the festivities as well! In case you haven’t heard, many mothers of the world have unwittingly joined a secret pelvic floor dysfunction club, often courtesy of childbirth. I was admitted seven years ago, even though I don't personally experience bladder leaks. Apparently, membership is assumed for us all .  This secret club is where the moms, aunts, older cousins  and grandmothers make private jokes and eye rolls about leaks, “oops moments” and not being able to jump on trampolines. Glamorous, right? And occasionally the whole family joins in on the joke whenever cousin Johnny breaks out his comedy routine and mom has to make a sprint to the bathroom.    Why is this happening, you ask? First, a bit of science.  Bladder leaks, medically known as urinary incontinence, affect mill...

If you've made the decision to embark on the journey of pregnancy, you probably have a million questions and concerns running through your head as you move into this phase of planning and trying. And as a busy, parent-to-be who values fitness and well-being, you may be wondering about how this is all going to affect and change you body.  I know for me, personally, it was the reason I got into this work. I spent 10 years in NYC as a professional modern dancer and the changes my body was going to go through during pregnancy was a big concern. That may sound vain, but my body was my business. I had spent my entire life training and strengthening it to be able to rehearse and perform. I wasn’t willing to risk injury or not being able to return to dancing in postpartum.  And here’s the most important thing I learned: PREVENTION IS KEY.   If you are thinking of becoming pregnant or already trying, now is the time to start taking some proactive steps to physically prepare y...

As a fitness enthusiast, your commitment to staying active during pregnancy is probably non negotiable.  I know it was for me!  The problem is that there is a plethora of information out there which can cause a lot of confusion when it comes to the do's and don'ts of getting a safe and effective workout.   I'm here to help you clear up the questions and get back to moving your body with confidence.  Understanding a few key terms related to pregnancy and postpartum fitness will ensure that you are getting your brain and body exactly what it needs. So here you go: The 10 essential terms every pregnant fitness enthusiast should know , along with their significance in helping you achieve a healthy and balanced pregnancy and postpartum journey. 1. Corrective Exercise: Corrective exercises (CE) is the study of how your brain is sending signals to your muscles.  A customized CE plan is will packed with specialized movements that address your personal imbalances, w...