018: Vitals - I Stopped Setting Vague Health Goals. Quarterly Rocks Fixed That.
I had a decade of health goals and almost nothing to show for them. The problem wasn't effort — it was that 'get healthier' has no finish line. Here's the one idea from a business book that finally changed that.
017: Vitals - I Paid Out of Pocket for 100+ Biomarkers My Physical Never Orders. One Result Broke My Model.
I paid out of pocket for a full panel — over 100 biomarkers most annual physicals never order. I expected confirmation. Instead, one result broke my model: an autoimmune screen came back positive. Here's the full audit.
016: Vitals - I Wore an Oura Ring for 596 Nights to Find the Cost of My Hardest Year. My Sleep Score Never Flinched.
I wore an Oura Ring for 596 straight nights to find what my hardest year cost me. My sleep score came back above average. But when I pulled the raw data myself, my nervous system told a completely different story.
015: Vitals - I Gained 6 Pounds During My Most Stressful Year. My DEXA Scan Tells a Completely Different Story.
The scale said I gained 6 pounds during my most stressful year ever. My DEXA scan said I gained 12.1 pounds of muscle, lost 6.4 pounds of fat, and cut visceral fat 78%. Here's the data — and the protocol behind it.
014: Vitals - Normal Blood Work but Still Exhausted? 5 Biomarkers Every Woman Over 40 Should Track (My Real Data)
Brain fog by your afternoon meetings? Always tired by 3 PM? Perimenopause weight loss feels impossible? Your 'normal' blood work might be the reason. Here are the 5 biomarkers I track — and my real numbers.
013: Vices - I Wore a CGM and Tested 9 "Healthy" Foods for a Week: The Vegetable That Spiked Me Higher Than Ice Cream
The food that spiked my blood sugar most this week wasn't the protein bar. It wasn't the ice cream. It was a vegetable — and I added every speed bump I know. Here's what my CGM said about 9 'healthy' foods.
012: Vices - I Wore a CGM to Starbucks for a Week: 5 "Healthy" Drinks Ranked by Blood Sugar Spike
A non-fat sugar-free vanilla latte spiked my blood sugar 38 points. My full-fat home coffee? 4 points. I wore a CGM to Starbucks for a week and ranked 5 'healthy' drinks by glucose spike — best to worst.
011: Vitals - How to Gain Muscle While Losing Fat After 40: The 4 Protein Defaults That Built 12.1 Pounds of Lean Mass
I added 12.1 pounds of lean muscle and lost 6.4 pounds of fat in 12 months — confirmed by DEXA — during the most stressful year of my career. No crash diets, no two-a-days. Just 4 protein defaults running on autopilot.
010: Vitals - Macro Tracking for Women Over 40 - 4 Mistakes to Avoid (From 4,000 Days of Data)
I've logged my food for nearly 4,000 days — about 11 years of N-of-1 data. Here are the four macro tracking mistakes I made along the way, and the simple shifts that fixed each.
009: Vitals - Executive Protocols to Lower Cortisol Between Back-to-Back Meetings
Calendar cleared, cortisol climbing — the professional paradox every executive lives. Here are 4 science-backed protocols I use to reset my nervous system between back-to-back meetings, each under 5 minutes.
008: Vitals - How to Fall Asleep Fast: My 15-Minute Executive Sleep Protocol
Roughly 50% of Americans are running a magnesium deficit, and 46% of executives say lack of sleep is hurting their performance. Here's the 15-minute protocol I use to fix it.
007: Vitals - Strength Training for Women Executives Over 40: 4 Reasons It Matters More Than Anything Else
After 40, you're losing muscle whether you're lifting or not — 3 to 8% per decade. The good news? You can take it back. Here's the system that fits a packed calendar.
006: Vitals - How I Hit 10,000 Steps on a 10-Hour Workday (No Gym Required)
You can end a 10-hour workday with 3,000 steps and no energy — or with 10,000 steps and work checked off. Same workday. Different system. Here's mine.
005: Vitals - Why I Aim for One Gram of Protein Per Pound — Every Single Day
The hardest part of hitting 1g of protein per pound? It's not the food. It's the bandwidth.
As an executive, your mental energy is your most valuable asset — you can't spend weighing out chicken breast between meetings.
So here are 5 hacks that make it almost automatic for me.
Save this post. Come back to it Sunday when you're planning your week.
Which one are you starting with?
004: Vitals - The 18.5-Pound Pivot (Auditing the Executive Comeback)
By April 2025, I was checking every box in my professional life, but failing to check a single box for my biology. Following the toughest professional season of my career, I went back to the clinic to find our if I’d shifted my biological lights from yellow back to green. This is the audit of my 18.5-pound pivot—and the reality of the 'Optimism Gap' between home tech and clinical data.
003: Vitals - The Creatine Inflection Point—Directional Data vs. Absolute Truth
After adding 5g of creatine monohydrate to my daily supplement stack, my smart scale recorded an 11.4 lb gain in skeletal muscle mass in just one quarter. But as an Executive, I know better than to take home biometrics at face value. Here is why I’m auditing my smart scale results with a clinical DEXA scan to find the absolute truth behind the creatine inflection point.
002: Vitals - The "Warm Shower" Experiment (How I Doubled My Deep Sleep)
As an executive and a mom, the 'wellness-sphere' can feel like a full-time job I didn't apply for. So, I decided to ignore the noise and let the biometrics speak for themselves. The result of my 'Warm Shower' experiment? A literal doubling of my recovery.
001: Manifesto - Why I’m Optimizing for Flow, Not Balance
Redefining success as an executive and a mom isn't about finding balance—it's about creating flow. Here is the manifesto behind the All Green Lights Method and my Vitals & Vices framework.