Notes from the system
The Journal.
Short essays on perimenopause, hormones, lifting heavy, and the executive body at 40+. The same frameworks we use with our 1:1 advisor clients — written for the woman who reads while she eats.
Lifting Heavy Through Perimenopause: What Actually Works
Cardio won't stop the bone and muscle loss of perimenopause. Heavy lifting can — and the LIFTMOR trial proves it's safer than your doctor thinks.
GLP-1s Without Losing Muscle, Bone, or the Body You Wanted
GLP-1s drop fat fast — and lean mass with it. Here's how to keep your muscle, bone, and metabolism while the drug does its job.
Hormones After 40: What to Actually Test (And What "Fine" Doesn't Mean)
Your doctor said your hormones are 'fine.' Here's what to actually test after 40 — and why FSH matters more than estrogen for what you're feeling.
The Protein Floor After 40: Why 0.8 g/kg Is the Floor You're Falling Through
The 0.8 g/kg protein RDA was built for nitrogen balance, not for muscle preservation. After 40, you need almost double — here's the data.
Sleep, HRV, and the Cortisol Curve: Why "Tired but Wired" at 45 Isn't a Mystery
Tired but wired at 45? Sleep fragmentation, falling estradiol, and a flatter cortisol curve all show up together. Here's what to actually do about it.
Bone Density After 40: The Window You Have and the One That's Closing
Bone loss peaks in the four years bracketing menopause. Here's the window you have to act, and the load that actually changes the curve.
Cardio After 40: Zone 2, Heavy Days, and Why You Don't Need 60 Minutes
Most cardio in midlife is the wrong intensity for too long. Here's the Zone 2 + heavy-day split that builds the mitochondrial engine without breaking recovery.
Visceral Fat vs. The Scale: The Number That Actually Predicts Your Next Decade
The scale doesn't tell you the number that matters. Visceral fat — the fat around your organs — predicts cardiovascular and metabolic risk better than total weight.
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