I’ve never been a great sleeper, even as a kid. Part personality, part wiring. About eight years ago, I weaned myself off prescription sleep medications. Then perimenopause, along with my enjoyment of wine, added another layer of complexity to my sleep quality. Recently, I was talking with @Zona Lord and @Michele Hunt (Michele- Nicola also takes Magnesium Threonate in her sleep stack) about sleep and HRT, which prompted me to revisit some educational content- an interview with Mary Claire Haver and brain and performance specialist Louise Nicola. I am noticing women in their 70s who are not only under-muscled but also experiencing signs of dementia. This is sad. I would like to believe this is mostly preventable. Using NotebookLM, I created an infographic summary for you all. I double checked the accuracy. AI error Note: “BONF,” it should be BDNF (brain-derived neurotrophic factor). I had to dig back into my pharmacy school biology brain for that one. Curious if any of this feels relevant to you right now. Let me know.

Muscle is built when it’s trained at the right intensity and volume, WITH recovery built in. Most programs miss at least one of those. Try this! Let me know your honest thoughts!

Thank you everyone for being here! I love making friendships with strong women all over the world--something that would be way harder without technology. In a world full of electronics and screens, my well-being also craves in person connection where we can hug and fill each other's cups. Something that is more important to me in midlife despite being so busy. Do you feel the same? I'm overflowing with gratitude that our community now has regular in person meet-ups and workshops. I have a dream that we can expand our meetings to locations all over the world!

Healthy nutrition feels less like a chore and more like a privilege when I gamify it. My question always: How convenient and tasty can I make this so others will wanna try? Today’s anti-sog salad (8 minutes total): - Dressing straight into a big bowl: Lemon + mustard + store-bought minced garlic + garlic powder + honey + EVOO + salt & pepper - Add pre-washed, pre-cut kale → massage the kale with dressing (it softens the bitterness) - Chop purple cabbage (5 min); chopping is therapeutic - Shred carrots on top (2 min); also therapeutic - Toss everything together ✔ Hearty veggies = no soggy leftovers ✔ One bowl, minimal cleanup ✔ Lunch is already done for tomorrow What's a healthy nutrition hack you're loving?

Where did AI make the most obvious mistake on this infographic? Hint: look at the protein estimates. Drop your answer/guess below: When you can "eyeball" your protein amounts, meal building is less effortful, more automatic --> better health, better clarity, more confidence in self.