10 Foods I Eat Every Single Day to Stay Lean, Strong, and Energized
Maintaining a lean and healthy body as we age isn’t about fad diets or extreme restrictions—it’s about consistently choosing nutrient-dense foods that support your gut, hormones, metabolism, and muscle. These are the 10 foods I eat every single day to stay energized, maintain lean muscle, and feel my best. 1. Oats Oats are a staple in my […]
7 Simple Ways to Improve Digestion (Especially for Women 35+)
Let’s be honest—no one loves talking about digestion. Gas, bloating, poop—it’s not exactly dinner table conversation. But here’s the truth: your digestion says a lot about your overall health, and if you’re uncomfortable, bloated, or irregular, your body is telling you something important. I’m Cynthia Williams, and I specialize in helping women navigate the hormonal shifts that […]
Understanding Perimenopause: What to Expect and How to Thrive
Perimenopause is the transitional period leading up to menopause. Menopause itself is a single point in time—12 months after your last menstrual cycle—and typically occurs around age 51. Perimenopause, on the other hand, can last anywhere from 2 to 10 years. During this time, hormonal fluctuations can create a variety of symptoms that change over […]
Understanding Hormone Therapy Options in Menopause
Menopause is a natural stage of life, but the hormonal shifts that come with it can feel overwhelming. Hot flashes, brain fog, restless nights, weight changes, and mood swings are common — but they don’t have to define this chapter of life. One option that many women explore is hormone therapy, often referred to as HRT (Hormone […]
5 Things I Changed in My 40s to Feel Stronger, Leaner, and Healthier Than Ever
There’s a point in your 40s when your body starts quietly whispering, “We’re not doing things the old way anymore.”Foods you used to eat without a second thought suddenly leave you bloated. The workouts that once made you feel unstoppable now leave you wiped out for days. And despite doing “all the right things,” the results […]
Hormonal Acne in Perimenopause: What Finally Worked for Me
If you thought acne was just for teens, welcome to the rollercoaster ride that is perimenopause. Hi, I’m Cynthia Williams, an integrative nutritionist who specializes in helping women 35 and older navigate their ever-changing bodies. I never dealt with chronic acne as a teenager, so imagine my surprise at age 46, finding myself dealing with […]
10 Things I’d Never Do During Perimenopause (and Postmenopause)
Let’s talk about something most of us don’t get enough guidance on—how to actually feel good while going through perimenopause. As a 46-year-old woman navigating this transition myself, and as someone who lives and breathes women’s health, I want to share ten habits I absolutely avoid to feel my best through this phase—and beyond. 1. Overdo […]
Why You’re Gaining Weight in Menopause (And What You Can Actually Do About It)
Let’s talk about something that doesn’t get nearly enough real conversation: menopause and weight gain. If you’ve found yourself gaining belly fat seemingly overnight—or despite doing “all the right things”—you’re not alone, and you’re not doing anything wrong. As a woman currently in perimenopause, and someone who has worked with hundreds of women navigating both perimenopause and […]
Why Fasting Isn’t the Answer for Women in Perimenopause or Postmenopause
Let’s talk about something that’s become wildly popular in the health and wellness world: fasting. While it might seem like a magic bullet for weight loss or longevity, the reality is that fasting is not a one-size-fits-all solution—especially not for women in perimenopause or postmenopause. Here’s why. Most Fasting Advice Is Based on Research on Men It’s […]
The One Food Group That Can Help You Lose Weight, Boost Immunity, and Feel Better in Menopause
If you’re a woman navigating the chaos of perimenopause or postmenopause (like me!), you’ve probably noticed that your body doesn’t respond the way it used to. Weight gain, especially around the belly, mood swings, fatigue, bloating, brain fog—it’s overwhelming. I get it. I’m 47, in the thick of perimenopause, running my own business, opening a […]
