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.