“Ugh… I’m fat.” “Hi Fat, I’m Dad!” Are you fat? Of course not! You are YOU — a marvelous human being with a body that lets you walk, talk, think, laugh, run, jump, and live your life. Your body has fat, yes… and it needs fat. Even though we often think of fat as “bad,” it’s actually essential for your body to function, feel good, and stay healthy. The goal isn’t to get rid of fat — it’s to have the right kinds in the right amounts. Did you know women naturally have more body fat than men? That’s because our fat supports some incredibly important things, like: - hormone balance - fertility - temperature regulation - brain and organ health So how do we make sure we have the right amount of fat? It all comes down to balance, not extremes. For most women 50+, a healthy body fat range is generally 25–35%, though this can vary person to person. After menopause, estrogen drops, and fat naturally shifts from the hips and thighs toward the midsection. This can feel like weight gain, but it’s often just normal redistribution and a change in body shape. This fat can be stored just under the skin (sometimes leading to an apron belly) or deeper around the organs, called visceral fat. Visceral fat is the one we want to be mindful of because it’s more connected to long-term health risks. If your body fat percentage is above the recommended range, focusing on a nutrient-dense diet, a slight calorie deficit, and intentional movement can make a huge difference over time. Strength training 2–4 times a week can drastically improve body composition and shape — especially for women in midlife. The goal is not to eliminate fat. The goal is to keep visceral fat in a healthy range and support your body with strength, muscle, and balanced nutrition. Fat is not the enemy — it’s part of a strong, healthy, resilient body.

Electrolytes have become a major wellness trend lately, with colorful powders and tablets showing up everywhere from gyms to grocery stores. But the real question is simple: what are electrolytes, and do you actually need to take them? Electrolytes are just minerals—things like sodium, potassium, and magnesium—that help your body stay hydrated, keep your muscles working properly, and support your nervous system. The easiest way to think about them is this: electrolytes replace the minerals you lose when you sweat. That’s really their main job. So now the big question: should you be taking them? For most people, the answer depends on how much they sweat. If you’re doing longer workouts, heated classes, outdoor training, or anything that leaves you noticeably sweaty, electrolytes can be really helpful. They can reduce fatigue, prevent that “post-workout headache,” and keep your energy steady. In these situations, your body is losing enough minerals that replacing them makes a difference. But if your workouts are short, low-intensity, or mostly indoors—and you’re not sweating much—plain water is usually all you need. Many people take electrolytes every day even though their body isn’t losing enough minerals to require supplementation. People often ask whether regular salt can work in place of an electrolyte packet, and the answer is technically yes. A pinch of salt in water, paired with balanced meals, can replace what you lose during light to moderate sweating. Electrolyte mixes simply provide a more convenient and balanced blend of sodium, potassium, and magnesium—especially helpful for hot yoga, long workouts, or intense sweat sessions. In short, electrolytes aren’t a daily necessity for everyone. They’re most useful when your body is losing a significant amount of fluid and minerals, and much less necessary when your workouts are mild or your diet already includes enough salt. Your best guide is your own sweat: the more you lose, the more electrolytes can support you.

Most of the stress and overwhelm that comes from dieting starts with one thing: nutrition. Like learning a new language, understanding nutrition can feel hopeless and confusing. “What’s a macro? Does it matter?” “I forgot to eat meat today — will that hurt my progress?” “I ate too much yesterday… should I fast today to make up for it?” “This sugary treat has fewer calories than steak — shouldn’t I eat that instead?” “How few calories can I live on to lose weight? The less the better, right?” The truth is, the health and wellness industry has made nutrition a huge topic for good reason — but it doesn’t always show the full picture. There are endless videos of “high-protein, low-fat” meals or “viral low-calorie treats,” yet so many people still feel lost. Why? Because the pressure to be perfect is what drives people away from starting at all. 💡 The Real Truth About Fat Loss: You don’t need a flawless meal plan or to remove every food you love. You just need to burn more calories than you consume — that’s it. There are two ways to do that: 1. Move your body more. 2. Eat slightly less than you do now. The ideal approach? Both — in balance. Start Simple: You don’t need to overhaul your diet overnight. Keep eating the foods you enjoy — just have a little less. Once you start seeing results, you’ll naturally begin craving better fuel. Healthy foods stop feeling foreign when you realize they make you feel good. Like anything in life, practice makes progress — not perfection. Nutrition included. 🔔 Tell me team: What’s one small nutrition action you can take today to get 1% closer to your goal? Macy