Menopause Gaslighting: The Silent Epidemic No One Warned Us About.
9-10-25
When women hit that hormonal rollercoaster of hot flashes, mood swings, and sleep sabotage we’re told to “relax,” “drink more water,” "it’s just stress," or "It's all in your head..." except its not.
And let’s not forget the classic: “You’re too young for menopause.”
Menopause gaslighting is when your very real symptoms—like brain fog, weight gain, anxiety, and libido vanishing are dismissed or minimized and you start to question your own experiences. And even worse, it silences women and they just learn to "deal with it" when they could have avoided so much suffering.... if only they were listened to and taken seriously.
Women deserve real answers, real treatment, and real respect.
How Much Movement Do We Really Need?
9-20-25
The Basics: How Much Is Enough? For overall metabolic health, you’ve got two options: - 150 minutes/week of moderate activity, or - 75 minutes/week of vigorous activity
If your goal is meaningful weight loss or maintaining weight after weight loss, the bar’s a bit higher: - 250+ minutes/week of moderate activity, or - 150+ minutes/week of vigorous activity
I could list examples of activities that typically fall into these categories — but here’s the thing: As you get more fit, your body becomes more efficient. That means the same activity that used to feel intense might start feeling easier over time. What was once considered “vigorous” might shift into “moderate” because your heart doesn’t have to work as hard, your breathing stays steadier, and your recovery gets faster. And here’s the fun part: you don’t need a complete overhaul to bring the intensity back. A subtle change — like adding flippers in the pool or walking on an incline — can gently nudge your movement back into the vigorous zone. Your body notices.
How Do You Know If It’s Moderate or Vigorous? Here are two simple ways to check in with your body:
1️⃣ The Talk Test - (super easy option)
If you can speak comfortably but cannot sing, you’re in the moderate zone.
If you can barely get out a full sentence without gasping, that’s vigorous.
2️⃣ Heart Rate Zones - To estimate your max: 220 minus your age
Moderate intensity = 64–74% of your max heart rate -
Vigorous intensity = 77% or more
Bottom Line: choose activities you ENJOY so its sustainable.
What Is NAD⁺ and Why It Matters for Aging Well
10-10-2025
You may have heard whispers about NAD⁺ in wellness circles—maybe in connection with energy, aging, or even skin care. But what is it, really? Let’s start with the basics. NAD⁺ stands for nicotinamide adenine dinucleotide, and it’s a molecule found in every cell of your body. Think of it as a cellular multitasker—it helps convert food into energy, repair damaged DNA, regulate your metabolism, and keep your brain and immune system functioning smoothly. It’s not a trendy supplement—it’s a fundamental part of how your body stays alive and well.
But here’s the catch: NAD⁺ levels naturally decline as we age. Starting in your 30s and 40s, your body begins to produce less of it. By age 50, most people experience a 40–50% reduction in NAD⁺ levels compared to their 20s At the same time, stress, inflammation, poor sleep, and environmental toxins increase your demand for it. It’s like your body’s fuel tank is shrinking while the road gets steeper.
This decline in NAD⁺ has ripple effects. You might notice fatigue creeping in, slower recovery after workouts, more brain fog, or skin that doesn’t bounce back the way it used to. On a deeper level, low NAD⁺ is linked to increased risk of chronic diseases, impaired cellular repair, and accelerated aging. So what can you do about it?
First, lifestyle matters. Regular exercise, quality sleep, and nutrient-rich foods—especially those containing vitamin B3—can support your body’s natural NAD⁺ production.
Second, science is stepping in. Researchers have identified NAD⁺ precursors like NMN and nicotinamide riboside (NR) that your body can convert into NAD⁺. These are available as supplements . NAD+ is available through nasal spray, subcutaneous injections, and other methods. NAD⁺, NMN, and NR supplements are not FDA-approved and their safety and efficacy are still being studied. These compounds may not be appropriate for everyone, especially individuals with certain health conditions or those taking specific medications. Always consult with a licensed healthcare provider before starting any new supplement or therapy.