Baby Got Strong Bones

Hello friends,

I've been working on something and today I finally get to tell you about it. But first, a little personal story and a bitch about how much I hated being pregnant and the journey it started me on.

Thank you to everyone who reads my total overshares every week. I’m excited about this, and hope you will be too.

I know some women love being pregnant, but not me—I did not like the changes in my body, not being able to do everything I wanted to do, or the anticipation of giving birth. This is not the first time I’ve brought this up here, and to be clear, I’d do it 1000x over for my babies, but feeling that out of control is really unpleasant for a type A lunatic like me.

So I did what all good control freaks do: I turned my misery into a plan. I became obsessed with the research on muscle and women’s health and got my first DEXA scan when I was 6 months postpartum. 2 years and change later, my body fat has dropped 5%, I’ve gained a few solid pounds of muscle and my bone density, which was depleted from pregnancy and breastfeeding, shot up from slightly below average to well above.

As a nutritionist, I’ve always been focused on eating well and moving my body, but this experience has transformed me. Especially as I have entered a new decade where everyone starts talking about the decline of your body—I’m way too stubborn to accept any of that. No thank you, ma’am.

I am always my first client. And while I love to talk about other people’s results, so much of my conviction in this work is based on my own. I’m obsessed with helping women build strength because I know how impactful it is—not just to feeling and looking good, but for your health.

But I often feel like I’m screaming into a void: EAT PROTEIN, DON’T SKIMP ON CARBS, LIFT HEAVY WEIGHTS, TAKE CREATINE! For some reason, despite all the research, this is met with so much resistance.

Decades of poor nutrition guidance have left women afraid of bulking, avoiding carbs, skeptical about protein, and grazing through meals. If you want to feel great in your body today and when you’re 82…don’t succumb to the noise. I’m begging you to listen to me:

So, here are five myths I want to clear up and then move on from:

MYTH #1 — Lifting weights will make you bulk.

Truth: It’s actually very hard for most women to build muscle. I’ve been lifting heavy weights consistently for years and have only gained a few pounds of lean mass. But that lean mass has given me the pilates arms I’ve always wanted without the $35 class (no shade on pilates, I love pilates, but you have to lift heavy too).

MYTH #2 — It’s so hard to eat enough protein.

Truth: If you eat regular meals it’s actually very easy to meet your protein goals while still leaving plenty of room on your plate for lots of colorful veggies, carbs (including fiber) and healthy fats. And for all you protein naysayers, you probably need just as many carbs as protein (and for some of us, more).

MYTH #3 — Creatine is just for men.

Truth: Creatine is arguably more relevant for women because we have hormonal changes that cause muscle and bone loss at a greater rate. Creatine is one of the safest and most researched supplements available but has been underutilized and understudied for women’s health until now.

MYTH #4 — If the scale is going down, then my plan is working.

Truth: Most weight loss from diet alone is about 75% fat, 25% muscle. This means that as you lose weight you’re getting weaker, your bones become more brittle and your metabolism slows. This is not good. In order to lose fat and preserve muscle, your body needs fuel, a stimulus (i.e. heavy weights), and recovery.

MYTH #5 — After having kids, turning 40, or (insert other female-driven life event here), your body just starts to decline.

Truth: This is total bullshit. Don’t listen to anyone who says that. You have a lot more control than you think.

If any of this resonates and you're ready to actually do something about it, come do it with me. BODYWISE is a 12-week nutrition + strength program for losing fat and building strength.

Here’s what you get:

• Four nutrition-focused group calls where we cover everything from macro needs to supplements, sleep, stress and creating routines that last.

• Three progressive workouts you can do at home or the gym and a 1-hour group session with my personal trainer, Kolton Oie to go over the plans and get comfortable in the gym.

• Two 30-minute 1:1 calls with our nutrition team, plus a weekly check-in to keep you accountable.

• A detailed course guide with nutrition references, sample meal plans and more.

• Group WhatsApp chat to connect, share and ask questions.

This program is for women on a weight loss or strength journey who want real results and a plan they can stick with. That includes women on a GLP-1, postpartum, experiencing hormonal changes or just looking to feel more confident in their bodies.

SAVE YOUR SPOT

First session is September 24th. This is an intimate program, so spaces are limited. Early bird is $595 through September 7th, then it goes up to $695. Payment plans available.

See you there!

xx

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FROM THE ARCHIVES

GLP-1s: 5 Nutrition Considerations You Should Know

·

Apr 24

GLP-1s are the hottest topic in my practice right now (and everywhere else). So many of my clients are either on them, wrestling with the idea, or curious about it. I’m not here to tell you whether or not to take one. That’s a decision between you and your doctor. But I do want to help you feel your best no matter what path you take.

5 reasons women should care about muscle

·

Mar 20

Muscle is one of the most powerful tools we have for our metabolism, our hormones, our longevity, and how we feel day to day. Study after study shows massive benefits for our metabolism, bones, brain, confidence, and even our skin (keep reading).