Blog

Here’s a rundown of the latest nutrition research for optimizing your performance and health.

By Selene Yeager

As we enter—and eventually exit—the menopause transition, our nutritional needs change, especially as active women who continue to train, workout, and maybe compete. Happily, we’re ...

Instead of cutting calories, see what happens when you eat enough.

By Selene Yeager

Like many of you, I grew up with the mentality that you should always be “watching what you eat” and aiming to “eat less.” Even while racing on a professional level, I’d sit at dinner with athletes (includ...

Build muscle, boost performance, improve recovery, and more with these key ingredients.

By Selene Yeager

Since the first athletes lined up at a starting line, took the field for a match, or otherwise entered a competitive arena, human beings have been taking supplements in the quest to be st...

Active menopausal women need to toss this bad advice in the trash

By Selene Yeager

Women have been indoctrinated with the 1,200-calorie-a-day diet. It’s just part of the ocean of diet culture we all swim in. Countless articles, books, and diet platforms, including Noom, Weight Watchers, and ...

Eating less than your active body needs can lead to long-term damage. Here’s what to know.

By Selene Yeager

We are women who have been steeped in diet culture our whole lives. We’ve had commercials, celebrities, and heck maybe even doctors and coaches tell us that thinner is better. Many of ...

Study finds the MIND Diet may contribute to improved cognitive resilience and performance with age.

By Selene Yeager

Brain health is a topic that comes up a lot in our Feisty Menopause community, and with good reason. Women are at an increased risk for developing dementia and our hormones ap...

Most women eat less than half the fiber they need. Menopausal women need more. The reasons why may surprise you.

By Selene Yeager

 Fiber is not sexy. It rarely grabs eyeballs or generates clicks like protein, fat, or pretty much anything — pro or con — about carbs does. But if you’re a woman in th...

High carb. Low carb. No carb. Women in menopause get a whole lot of mixed messages. Let’s cut through the confusion.

By Selene Yeager

Hang around certain corners of the internet long enough and you’ll become convinced that carbohydrates are the devil incarnate.

Truth is active menopausal wo...

Fruit sugar is fine wrapped in its fiber-rich natural packaging, but too much straight up fructose can be bad news for health, especially post menopause.

By Selene Yeager

Sometimes you need a hit of sugar—like the home stretch of a race or to help with hydration. But the type of sugar you us...

A plant-based, soy-rich diet can reduce hot flashes by 84 percent, a study shows.

By Selene Yeager

When it comes to symptoms, the average duration of menopause-related hot flashes and night sweats is lowest for Japanese American women at 4.8 years. Chinese American women can expect symptoms to las...

Getting 3 to 4 grams per meal can help make muscle, even when protein is relatively low.

by Selene Yeager

When it comes to getting enough protein, the struggle is real. Highly active, menopausal women need a lot of protein—about 30 grams per meal and 15 to 20 grams per snack—spread throughout t...

Cookies and milk may have been a fine bedtime treat when you were a kid, but it’s probably not the best pre-slumber snack as an adult, especially if you’re a postmenopausal woman, according to recent research showing that eating too much food that spikes your blood sugar may also wreck your sleep.