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.