024: Vitals - I Audited Every Hour for a Week to Find Out Why I Was Always Tired (After 40)
For years I couldn't figure out why I was always tired. So I audited every hour of one week, work and home side by side. My exhaustion wasn't a mystery. It was a math problem. Here's what the calendar revealed.
023: Vitals - How I Lowered My Blood Sugar After 40 (The "So What" Filter)
My HbA1c came back at 5.7 — right on the border of pre-diabetes. Two physicians weren't concerned. I ran it through a two-word filter from a corporate communication book, and seven months later it was 5.3. Here's how.
022: Vitals - How to Stay Consistent After 40 (Baselines, Not Intensity)
For years I believed results came from intensity — the hardest program, the strictest month, zero to 60. Then life happened and I was back at zero. Here's what nearly 4,000 days of my own data actually proved.
021: Vitals - How to Build Habits After 40 (Replace, Don't Quit)
For decades my plan for late-night snacking was to quit — white-knuckle willpower, every night at nine. After 40, that stopped working. Here are the two tools from Atomic Habits that finally did.
020: Vitals - I Had 40 Decisions Open Before 9 AM. Two Principles Cleared the Noise.
I'd made the big health decisions — but before 9 AM my morning was still 40 small ones on a loop. I wasn't tired from the doing. I was tired from the re-deciding. Here are the two principles that cleared the noise.
019: Vitals - I Stopped Overthinking Fitness With One Command Decision
For years, every workout decision was up for debate — CrossFit, yoga, spin, jogging. I was taking a vote on my own health. Here's the one command decision that ended two decades of overthinking.
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?