While nutrition conversations right now are heavily focused on protein (which absolutely matters), fiber may be one of the most under appreciated nutrients for supporting gut health, cholesterol, blood sugar regulation, and long-term resilience.

And most people simply aren’t getting enough of it.

ApoB gives you a clearer picture of what’s happening beneath your cholesterol numbers—and why “normal” may not tell the full story.

Most of us know our cholesterol numbers—but very few of us understand what they actually mean. In this week’s newsletter, I break down cholesterol in plain English: LDL, HDL, triglycerides, lipoproteins, and the newer marker ApoB. We’ll use a simple “highway and trucks” analogy to help make sense of how cholesterol moves through the body—and why it’s not just about how much cholesterol you have, but how it’s being carried.

At the start of a new year, I like to zoom out and think about key anchor habits — the habits that quietly hold everything else together, no matter how busy or unpredictable life gets.

For me, one of those critical anchors is prioritizing protein-centric meals. (Fiber matters too — but I'll save that conversation for another day.)

The conversation around getting enough protein into our diets has been in the forefront for the past couple of years … and since we’re still in the mindset of building for the year ahead, I want to talk about protein in a way that’s simple, practical, and genuinely helpful.

Before we get into the specifics, a bit of context. 

Many protein experts — including physicians who focus on muscle, metabolism, and healthy aging — often reference a benchmark of about 1 gram of protein per pound of ideal body weight.

That’s a lot.

And for many people, it can feel overwhelming right out of the gate.

So instead of trying to overhaul everything at once, let’s break this down into something more manageable.

If increasing your protein intake is something you’ve been thinking about, but haven’t quite figured out how to approach, start here:

Aim for ~30 grams of protein in your first meal.

One small habit.
One steady anchor.
And a change that tends to ripple out in all the right ways.

Of course, protein needs come with nuance — including your size, sex, activity level, and overall goals. A highly active person or someone with more lean mass may need more; others may do just fine with less.

Think of 30 grams not as a rule, but as a useful starting point— a simple anchor you can adjust over time.

So here’s a pivotal question …

If you could only do one thing for your health, what would it be?

Is nutrition more important than exercise? 

What should come first?

It’s such a practical question, and it begs for a simple answer.

 Unfortunately, there isn’t one magic habit.

 Partly because we’re all different — genetically, hormonally, metabolically.

And partly because we’ve all lived different lives.

Some of us have built strong movement habits over decades.
Others have spent years in high stress or poor sleep.
Some people have dialed-in nutrition, but little strength.
Others are active, but running on caffeine and convenience foods.

We each arrive at midlife with a different history, a different body, and a different set of strengths and gaps.

And I can almost hear the collective sigh:
“I just wanted you to tell me the one thing.”

I know.

But we have to remember that in real life:

Nothing works in isolation.
Habits stack.
Capacity is built, not hacked.

Health isn’t built from one heroic behavior.

It’s built from a small set of daily practices that support your capacity — your ability to think clearly, move comfortably, handle stress, and stay engaged in your life.

Fish is one of those foods that most people know is good for them.

It’s linked to heart health, brain function, reduced inflammation, and healthy aging. Many of the longest-lived populations in the world eat fish regularly.

And yet … every time I bring up seafood in a class or conversation, the same question comes up:

But what about mercury? 

What about farmed fish? 

What should I actually buy?

What's the difference between wild salmon and farmed salmon?

Fish shouldn’t feel confusing. So let’s simplify this — because omega-3 fats are too important to ignore.

Your A1C is one of the most important early signals for long-term health. Here’s what the numbers really mean—and the small, steady habits that can bring it back into a healthier range.

At the start of a new year, I like to zoom out and think about anchor habits — the habits that quietly hold everything else together, no matter how busy or unpredictable life gets.

One of my most important anchors is building protein-centric meals. Not because it’s trendy or easy, but because it supports steady energy, focus, and strength in a way that compounds over time.

Rather than overthinking daily protein targets, I often encourage people to start with one simple place: aiming for a protein-forward first meal. It’s not a rule — just a steady starting point that tends to ripple out into better energy and fewer crashes later in the day.

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.

I just returned from two magical weeks in Maine, my favorite place, where we celebrated the most special wedding of all - - 

my daughter’s, held at her childhood summer camp. 

The days were filled with family, friends, and unforgettable moments.

What surprised me most was how much joy I found in the pre-wedding “DIY” projects … the very things that had worried me the most beforehand. 

I’d pictured stress, endless to-dos, and projects going sideways. 

Instead, painting signs, labeling rocks, folding napkins with fern fronds (from two ferns that traveled from my porch to Maine and back again!), and making more floral arrangements than I can count turned out to be sooo fun and even grounding. 

One of the highlights? My 65-year-old bachelor cousin carefully tucking fern fronds into place settings - it was proof that everyone can get into the spirit when you’re working side by side.

As wonderful as it was to soak up every moment, it’s also nice to be back home, shifting into what fall will look like. 

For me, that means resetting after two weeks of late nights, too much ice cream, and maybe more wine than I’d normally have (though I’m convinced all the laughter canceled that out!).