LIBRARY · 14 PIECES
Everything, by subject
Each piece states its evidence level at the top: settled, emerging, or contested. Filter to what you're actually dealing with.
Your Hormones Across 24 Hours
You run on two hormonal clocks and only one of them gets discussed. What the 24-hour clock actually controls is not what most people assume — and on estrogen and progesterone, two careful studies flatly disagree.IN THE APPLook Back → cycle length and observed range
Creatine Across Your Cycle — and the Bigger Doses for Your Brain
Estrogen and progesterone genuinely change how your body handles creatine. Whether that means you should take it differently is a much weaker claim — and the brain research everyone is quoting was done on sleep-deprived people.IN THE APPNow → supplement schedule and adherence
GLP-1 Medications 101: An Honest Briefing
GLP-1 drugs are genuinely effective and genuinely medical. Here is what they do, what they cost you in muscle if you are careless, and the specific questions to bring to a doctor.IN THE APPNow → protocol logging and doses
Understanding Your Cycle in Perimenopause
Your cycle stops being a calendar and starts being a signal. Here is how to read it, what counts as normal chaos, and the bleeding patterns that need a doctor rather than a tracker.IN THE APPLook Back → cycle length and observed range
Ashwagandha and Stress: What It Does and Who Should Avoid It
The best-studied adaptogen has genuinely promising short-term data for stress and sleep — and a specific safety profile that a lot of women in this audience need to read before buying it.IN THE APPFeel → mood and stress over time
Vitamin D and Bone Health After 40
Bone loss accelerates sharply around the final period. Vitamin D is necessary for the fix — but only necessary, not sufficient, and the dose people take is often either pointless or too high.IN THE APPNow → supplement schedule and adherence
Omega-3: Heart, Mood, and What the Label Isn't Telling You
Cardiovascular risk climbs after menopause, and omega-3 is the supplement most often recommended for it. The evidence is real but narrower than the marketing — and the dose on the front of the bottle is usually not the dose that matters.IN THE APPNow → supplement schedule and adherence
Walking as Medicine
The most underrated intervention in midlife health costs nothing, needs no equipment, and works even in ten-minute pieces. The trick is knowing which walk to take when.IN THE APPLook Back → activity alongside sleep
Strength Training Past 40: The Case and the Plan
If you do one thing for the next thirty years of your health, make it this. Two sessions a week, six movements, and a willingness to lift heavier than feels polite.IN THE APPLook Back → activity alongside sleep
Protein Needs in Midlife (and Where Collagen Fits)
The official minimum was set to prevent deficiency, not to keep a 50-year-old woman strong. Here is what the number actually needs to be — and an honest look at collagen.IN THE APPFuel → daily protein against target
Creatine for Women Over 40
The most studied sports supplement in existence was tested almost entirely on men — and the emerging data on women in midlife is the most interesting part of the story.IN THE APPNow → supplement schedule and adherence
Magnesium and Sleep: Which Form, How Much, and Why It Might Not Work
Magnesium is the most recommended supplement in perimenopause and the most poorly explained. The form matters, the dose matters, and it does not fix every kind of bad night.IN THE APPFeel → sleep and symptom severity over time
Hot Flashes: What Actually Helps
A hot flash is a thermostat glitch, not a character flaw. Here is what the evidence supports, what is worth trying, and what is mostly marketing.IN THE APPLook Back → cycle length and observed range
Perimenopause 101: What Is Actually Happening
Perimenopause is not the end of something — it is a transition with its own biology, its own timeline, and a lot more room to act than most women are told.IN THE APPLook Back → cycle length and observed range