Resources
A few things I've made, written, or recommend. Useful between sessions, or before you're ready to start.
Things I’m fired up about right now
Small, specific things that work. Not trends, not supplements with a celebrity on the label. Things I've tried, researched, or started recommending because the results are real.
The Adrenal Cocktail
I was skeptical. Then I tried it and noticed a shift within a few days, fast enough that I couldn't write it off as a placebo. It's a simple mix of sodium, potassium, and vitamin C, taken when your energy naturally dips. If you're running on fumes by afternoon, waking at 3am, or feeling wired and exhausted at the same time, give it three weeks. It's not a cure. It's a reminder that your minerals matter, which is what the HTMA results keep showing me.
Adrenal Cocktail Recipe
A simple mineral-replenishing drink. Timing matters: mid-morning (around 10am) or mid-afternoon (around 2pm), when cortisol naturally dips.
4 oz orange juice (fresh-squeezed is best)
1/4 tsp sea salt or Celtic salt
1/4 tsp cream of tartar
4 oz sparkling water
Stir the OJ, salt, and cream of tartar until dissolved. Top with sparkling water and drink immediately.
No cream of tartar? Swap in 4 oz coconut water for both it and the sparkling water. The potassium is already there.
Consistency over a few weeks beats a one-time fix.
If you want ideas for a few other adrenal concoctions, give me your email, and I will send you the Sister Elixir Guide to Adrenal Cocktails.
Sprint interval training, especially in perimenopause
Short, hard efforts, full recovery, repeat. Not long, slow cardio. Twenty minutes done well does more for your blood sugar, your muscles, and how well your body handles everything else than an hour on the treadmill, and that holds for everyone.
Where it gets specific is estrogen. When your hormones shift, your body responds differently to short, hard efforts than it does to steady cardio, and that difference is why this moves from a good idea to the thing I'd start with. Dr. Stacy Sims has done more than anyone to explain why, and her site is the place to start. I began doing this through Peloton on the bike, and I can already see why the research is so convincing.
Jumping for your bones
Bone loss is quiet until it isn't, and by then you're dealing with a fracture instead of a risk factor. Women lose bone fastest in the years right around menopause, earlier than most of us are told to expect.
Jumping is one of the most accessible ways to push back. Jumping jacks, small hops, jump rope. It doesn't need to be dramatic or long. Ten minutes a day of real impact counts. No gym, no equipment.
I've started working jumps into my dog walks. Pee breaks are about five jumps. Longer stops buy more time. You work with what you have. This is one I wish someone had told me a decade ago.
Free Downloads
Practical guides drawn from the same work I do with 1:1 clients. Drop your email below to download. No spam, just useful tools and occasional notes from me.
The Protein-First Breakfast Guide
How a protein-rich breakfast quiets sugar cravings, steadies afternoon energy, and stops the 3pm crash. Seven fast breakfasts you can build in under 10 minutes, the protein math behind why it works, and what I actually do about coffee, matcha, and protein powder.
Things I Recommend
Books, podcasts, and products I've found useful, personally and with clients. If it's here, it's because I use it or send people to it. Some links may earn me a small commission, which never affects what makes the list.
Books worth your time
Hangry
by Sarah Fragoso & Dr. Brooke Kalanick
The book I hand to clients who feel too tired to be happy and have been told their labs look fine. Written for women whose hormones, blood sugar, and stress are all tangled together. Especially good in perimenopause, or with low thyroid, PCOS, or autoimmunity.
Why We Sleep
by Dr. Matthew Walker
Why sleep isn't optional, and why no supplement or perfect diet makes up for chronic short sleep. Even a week of moderately reduced sleep can push healthy people into pre-diabetic ranges on testing. If you read one book on the foundations, read this one.
Glucose Revolution
by Jessie Inchauspé
The most accessible case for why blood sugar is the foundation that moves so many other dominoes, and an easy gateway book to share with a partner, parent, or friend who’s curious but not ready to overhaul anything yet. If you can’t take a whole book on this subject, at a minimum, see her 10 Glucose Goddess Hacks. No naked carbs ever.
Outlive
by Dr. Peter Attia
How to think about the last decade of your life while you still have time to shape it. The idea I keep coming back to is the Centenarian Decathlon. You write down what you want to be able to do at the very end of your life, and you get specific: get off the floor without using your hands, lift a grandchild, carry groceries up a flight of stairs. Then you train backward from that list, starting now.
Good Energy
by Dr. Casey Means
The clearest explanation I've found of why blood sugar and cellular energy matter long before anything shows up as a diagnosis. Her argument, that metabolic problems sit underneath a large share of chronic disease and that standard labs catch it far too late, is exactly the gap I watch people fall through.
Podcasts I listen to
The Doctor’s Farmacy
hosted by Dr. Mark Hyman
Long-form interviews on nutrition, gut health, blood sugar, and root-cause medicine. Start with an episode on whatever symptom is loudest for you right now. The back catalog is deep.
Products and tools
Maestri House milk frother
Unglamorous, and I use it every day. Matcha clumps if you just stir it, and a ritual that annoys you is a ritual you quit. This turns it into thirty seconds. It handles protein powder and collagen too, no shaker bottle required. Rechargeable, one button, and the whisk pops off and rinses clean.
