profile

The Wonderfulness Newsletter

Calling all unconventional women over 40: Are you ready to face your future with strength and confidence? With twenty years as a health + fitness coach, I feel better at 55 than I did in my thirties.Get my weekly newsletter for tips, insider info, and actionable steps to help you grow stronger, boost your metabolism, and enjoy healthy independence for life—no extreme diets, punishing workouts, or ageist nonsense. Start age-proofing today. Wonderfulness Woman status awaits…

woman taking selfie in mirror
Featured Post

*The Real Reasons You're Gaining Weight at Midlife (And What to Do About It)

Build Strength. Reignite Your Spark. Live with Age 36 Energy. Join The Wonderfulness Community The Real Reasons You're Gaining Weight at Midlife (And What to Do About It) If one more article tells me midlife weight gain is “inevitable,” I might scream into my protein shake. Yes, menopause shifts the game—but it’s not a losing battle. Not with the right strategies. Here’s what’s really going on: hormonal changes during perimenopause and menopause do contribute to fat gain—especially around...

woman in knit cap while up to shoulders in icy lake

Join The Wonderfulness Community Supercharging Longevity: How This Type of Body Fat Could Transform Aging Brown fat might be the key to a longer, stronger life. Researchers found that eliminating a single gene in mice supercharged their brown fat, boosting exercise capacity by 30% and lifespan by 20%. This powerhouse fat didn’t just enhance endurance—it also protected against obesity, diabetes, heart disease, and even Alzheimer’s. The kicker? Transplanting this turbocharged brown fat into...

woman sitting cross legged holding a green apple

Join The Wonderfulness Community Intermittent Fasting Isn’t Dead—It Just Got Smarter Remember when intermittent fasting was everywhere—then suddenly, crickets? Two new studies should put it back on your radar, especially if you're a woman over 40. 🔹 One study found that combining intermittent fasting with protein pacing (evenly spaced protein intake) led to better gut health, more fat loss, increased lean mass, and stronger metabolic responses—outperforming calorie restriction. 🔹 Another...

woman in a plank drinking a cup of coffee

Join The Wonderfulness Community Is Black Coffee the Ultimate Health Drink? Here’s What Science Says Sure, coffee wakes you up—but that’s just the beginning. Black coffee is packed with over 1,000 bioactive compounds that do everything from boosting brainpower to protecting your heart. Here’s why your daily cup might be doing more for your health than you realize: ☕ Brain Boost & Cognitive ProtectionThat morning jolt of caffeine isn’t just perking you up—it’s sharpening your reaction time,...

woman's torso with her hands forming a heart at chest level

Join The Wonderfulness Community Stronger Muscles, Healthier Heart—Why Creatine Deserves a Spot in Your Routine Creatine is wonderful for building muscle and strength. I’ve also written about how it can protect your brain and improve your sleep. Turns out that creatine is a heart health ally too. Here’s how: 🔹 Better Blood Flow: Just 28 days of creatine (starting with 20g/day, then 5g/day) improved blood vessel function by 1.2–1.4%, a level linked to a lower risk of heart attacks and...

sand drifting down through hourglass

Join The Wonderfulness Community Short on Time? How 1 Minute of HIIT Can Transform Your Health High-intensity interval training (HIIT) is a time-efficient way to boost cardiovascular health and improve VO2 max—how well your body uses oxygen during exercise. VO2 max is a key predictor of heart health and longevity, and HIIT has been shown to significantly increase it, even with just one minute of intense effort. The HIIT Breakdown: What is it? Short bursts of intense activity (around 80% of...

Spilled martini in foreground with black cat in background

Join The Wonderfulness Community A Sip or a Slip? The Surprising Impact of Alcohol on Health and Longevity Heavy drinking is linked to various health issues, and complete abstinence eliminates those risks. But what about moderate alcohol consumption? Studies show mixed results—some suggest a drink or two may be protective, while others find no health benefits over abstinence. A new review of 107 studies (including nearly 5 million participants) aimed to clear things up. It found that...

woman lying on yoga mat with weights on floor

Join The Wonderfulness Community The Truth About Exercise and Weight Loss: Time and Intensity Matter Can exercise help you lose weight? The short answer: yes. But it’s all about the right dose. Here’s the deal: If you’re trying to lose weight with exercise, you need to put in some serious time. A recent study shows that 150 minutes of aerobic exercise per week is the minimum to see clinically meaningful weight loss. That’s about 6 pounds on average. Want to lose more? Go for 300 minutes a...

woman lying in sunshine on zebra striped rug

Join The Wonderfulness Community Better Sleep Starts at Sunrise: 9 Daytime Habits for Deeper Rest Your sleep is a mirror of your day. From the moment you wake up, your actions—light exposure, movement, meals, and stress—shape how well you rest at night. Instead of forcing sleep, set yourself up for success with these science-backed habits: ✨ Break Up Sedentary Time – Sitting too much reduces sleep pressure. Move for at least 30 minutes daily.✨ Take Restorative Breaks – Balance activity with...

A person with light-colored hair is sitting at a wooden table, holding a patterned glass near their mouth as if drinking. The person is wearing a black top. In the background, there's a colorful painting on the wall and a wooden shelf with various decorat

Join The Wonderfulness Community Niacin: The Hidden Heart Risk No One Saw Coming Supplements seem like a risk-free boost—but they don’t always play nice. I’m cautious with them because they can impact far more than their intended target. And in excess? They can backfire in ways we never saw coming. That’s exactly what this latest research dives into. For years, niacin (vitamin B3) has been hailed as a heart-healthy nutrient. But new research in Nature Medicine suggests that too much of it...