Hi Fabulous Reader!

2 underrated health upgrades women our age often miss:

1. Short bursts of maximal effort (“sprint”) intervals
2. Fiber from real food

Why sprint intervals?

Power is one of the first physical qualities we lose with age. Power helps us stay athletic, and better protected from falls and injury as we age.

I’m not talking about hour-long HIIT classes. I mean ultra short 20 - 30 second bursts of max effort: bike sprints, rower sprints, battleropes, medball slams, etc. Click here for ideas.​

This style of training helps preserve fast-twitch muscle fibers and stimulates satellite cells — the cells involved in repairing and building muscle tissue. Research also shows sprint-style intervals can improve insulin sensitivity and help reduce visceral fat (the deeper abdominal fat linked to metabolic and cardiovascular disease) faster.

Why fiber?

Fiber helps with fullness, blood sugar regulation, cholesterol, digestion, and a happier gut.

Not only that. Fiber-rich foods usually come packaged with other powerful nutrients.

Think:
• Avocados → fiber + unsaturated healthy fats our body needs for hormones
• Cruciferous veggies (broccoli, brussels sprouts, cabbage) → fiber + sulfurophane and antioxidants
• Oats and beans → fiber + minerals + plant protein
• Nuts and seeds → fiber + healthy fats + magnesium
• Berries → fiber + vitamin C

When gut bacteria ferment fiber, they produce short-chain fatty acids like butyrate — that goes on to optimize: gut lining, immune health, mood + cognition, and metabolic health.

Our guts are the second command center of our entire well being.

And finally…

A fun free challenge for you and your friends!

Many women already know:
Eat more protein and fiber
Sleep more
Incorporate weight lifting (and now sprint intervals)

The hard part is actually doing it, over and over until it's automatic.

This 14 day challenge leverages brain science to bridge the gap between knowing and actually doing — especially heading into summer travel, parties, disrupted schedules, and the chaos that tends to throw routines off track. We start Mon 5/11.

No upsell. Just here to get you better.
If you decide you want support beyond that, I have systems for you to invest in.😉

This is what women in midlife need for consistency, better agency, and momentum now… so you’re not starting over again come fall. Click here to join.​

Cheers to thriving together,
​Alyssa
​PharmD | CSCS | Precision Nutrition Level 1 Certified | GGS Women’s Coaching Specialist​
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