"Exercise snacks" are having a moment in the mainstream media and I’m loving it. I've talked for years with clients about the benefits of supplementing longer, traditional workouts with "little bites of movement" throughout the day. Sitting for hours and not moving is the enemy to good health for so many reasons. So finding ways to get up and do something awesome for your body (and your cells) is key to better health. Don't get too bogged down with the protocol. Just embrace the concept of trying to get up and do some intentional movement at least every hour of the day. If you're mor ..read more

So this recipe is a little different from what I usually share. This one is more about inspiration and sparking joy and experiencing life. So indulge me in a little backstory.  TLDR: I made panzanella using leftover pizza from A16 and some impromptu ingredients I picked up at the farmer’s market and was thrilled with myself. I’m calling it “pizza salad”. It made me really happy.  Usually my Saturdays are jam packed. I wake up early, do a bunch of work and planning for the week, go for my long run and race back home with just enough time to cram some food in my face and get cleaned up ..read more

As I settle into my mid-40s I’m starting to take closer and closer looks at my biomarkers. While I bust my butt to exercise and eat well I’ve always had to keep an eye on my LDL (“bad cholesterol’). In addition to their amazing good looks, intelligence and humility, I also inherited that from my parents! So I recently scheduled a quick and easy imaging test of my heart to better understand my heart health and risk for future heart disease.  I first learned about the Coronary Calcium Score when I was visiting one of my best friends from college who is a cardiologist (and the smartest human ..read more

In the hustle and bustle of our fast-paced lives, a reset day at home can be a much-needed respite, offering a much needed opportunity to recharge and recalibrate. Whether it’s catching up on rest, organizing your living space, or indulging in a hobby, dedicating a day to reset can yield significant benefits for both your mental and physical well-being. Whether you live in an apartment in San Francisco, CA, a rental house in Minneapolis, MN, or a home in Columbia, MO, check out this Redfin article which featured 11 secrets (including one my favorites!) to a successful weekly home reset reset d ..read more

We know walking is good for us. Getting at least 10,000 steps per day is associated with many health benefits including a 50% reduction in dementia, 50-70% lower risk of premature death, 44% lower risk of type 2 diabetes, 30% lower risk of obesity and reductions in cancer, depression, gastric reflux and sleep apnea. And according to Mairlyn Smith P.H.Ec. (aka “the fart walk lady”) going on a short walk within 60 minutes of a meal can significantly help moderate blood sugar spikes and lower risk of diabetes and other metabolic issues as well as aid in digestion. And this checks out from many ot ..read more

If you have been within earshot of me over the past month you've no doubt heard that I'm having a lot of fun integrating Good Energy foods into my life. I don't jump on fitness fads or biohacks. And that's not what Good Energy is. All the foods and lifestyle behaviors Dr. Means recommends are known: eat REAL food, drink CLEAN water and MOVE your body strategically. But her story and her presentation of research and science really pump me up. And when she says "I promise, if you eat this way you'll quickly feel amazing" I thought sure, I'm in. And I'm having a BLAST!  First, I HIGHLY encou ..read more

Have you ever gotten that weekly ping from your phone to look at your screen time stats for the week and cringed? I rarely look. I know my screen time has creeped up to an unhealthy level. And shocker! While my screen time, particularly social media time, has creeped up, my sleep quantity has creeped down while my stress and blood pressure have creeped up. I finally admitted ENOUGH IS ENOUGH. And in an act of dramatic desperation I declared on Instagram and Facebook that I was signing off for the month of June as an experiment to see what life, and my health, would be like without social media ..read more

When discussing health factors that influence how fit you are, it’s important not to overlook your vision. Although the eyes may be among the smallest organs, they hold influence over most aspects of your day-to-day—including your fitness. After all, your visual system is responsible for keeping your mind and body performing optimally. Additionally, around 80% of what you learn is based on what you see. All this is why up to 50% of the brain’s real estate is dedicated to vision alone. Conversely, poor vision can create significant hurdles in your fitness journey. Here are a few ways this happe ..read more

There is growing mainstream attention to the fact that many of today's health issues (obesity, dementia, diabetes, anxiety, depression, chronic fatigue and so many more) can be linked to issues in the gut biome (the ecosystem of microbes that live in our intestines) and dysfunction in the metabolism (the body's process for converting food to usable energy). It can be confusing, frustrating and even scary to learn all this new stuff. It's not easy to keep up with and to decipher what is true science from credible experts and what is a scam from a misinformed influencer or company tryi ..read more

What gets measured gets managed! I had the pleasure of going on a field trip recently to visit my pals at Custom Fit for a DEXA scan. Why? Because I love data and this machine is the gold standard in terms of knowing your muscle mass and body fat distribution, bone density, visceral fat surrounding your organs and resting metabolic rate. My last scan was in 2017 and I wanted to see how my health markers had changed. With the awesome increase in awareness of these tests thanks to Peter Attia’s book Outlive and Netflix’s You Are What Your Eat experiment, many of the DEXA providers have long wait ..read more