For years, “healthy” meant fat-free everything. Then it was low-carb. Then keto. Then fasting.

We were told to log endless miles of cardio for heart health.
Now we know that strength training is one of the most powerful tools we have for longevity.

And for me personally, fasting has been one of those areas I’ve had to rethink. 

Many health professionals I respect promote longer fasts, and yes, there are powerful benefits. But for midlife bodies, the risk of muscle loss is real  - and that’s not a trade-off I’m willing to make. 

So I reframed my approach: I now lean into something simple and sustainable - a 12-hour overnight fast, from dinner to breakfast. 

No extremes. Just something that works for the long haul.

These kinds of shifts … this practice of reframing … show up everywhere.

In our health. In our relationships. In how we see the world.

I’m hearing it more and more these days: women in their 40s, 50s, and 60s being told they have osteopenia or osteoporosis. Sometimes it’s discovered during a routine bone scan. Other times, it follows a small fall or fracture that shouldn’t have happened. 

And the reaction is always the same — frustration, fear, and the question: “What can I do about it?”

Like most diagnoses we face, yes, it can be scary, but it can also be frustrating.  Sometimes that frustration turns inward.

We ask ourselves, what could I have done to prevent this?  

But rather than obsessing about the past, it's time to think about the future - and figure out exactly what we can do, because …we are not powerless.  

And probably a lot more resilient than we realize.  

Our bodies really do have the capacity to change … with the right inputs … at any age. 

And honestly, it's that agency we have - that sense of control - that is really exciting for all of us.

Bone density isn’t fixed. Muscle isn’t static. Our bodies respond to the right signals - no matter our age - and strength training is the single most powerful signal we can send.

I’m curious — how do you generally feel when you wake up?

- Energized and ready to dive into your day?
- Trepidatious about the to-do list ahead?
- Or maybe just… unmotivated, facing a job or routine you’re not in love with?

However your mornings usually feel, here’s the truth: how you shape your day has a huge impact not just on your mood, but on your brain health.

If you wake up feeling like you have a good deal of control over your day — seize that opportunity. 

Use it to create moments that bring joy, meaning, and connection. These aren’t nice-to-haves. 

Has this ever happened to you?

Your doctor’s office calls with the standard line: “Your labs look normal … maybe your cholesterol’s a bit high … but all OK."

And that’s it. No explanation. No context. No mention of important markers like vitamin D or magnesium (which, by the way, insurance often doesn’t even cover - kind of crazy).

But we're busy - so content with the normal labs, and we're off to the next thing.  

There's just one problem … 

Conventional labs are often black and white: you’re either fine or you’re not. 

But the truth is, there’s a world of shades of gray in between—levels where you may not be sick, but you’re definitely not thriving.

👉 This is where functional medicine takes a different approach.