Today we begin Week 2 inside The Longevity Lab, where our focus shifts to blood sugar regulation — and why this becomes increasingly important for women over 40. As hormones change with age, insulin sensitivity often declines. This isn’t a failure of discipline it’s physiology. Lower estrogen, higher cortisol, chronic stress, under-eating, poor sleep, and muscle loss all make the body less efficient at handling glucose. Over time, this can show up as: • energy crashes • stronger cravings • stubborn fat storage • disrupted sleep • difficulty losing fat despite “doing everything right” In today’s call, we’ll talk about: • why insulin resistance is more prevalent in women over 40 • how stress and under-fueling worsen blood sugar control • the role of muscle and protein in improving insulin sensitivity • why erratic meals and long fasting windows can backfire for many women right now • practical ways to stabilize blood sugar without restriction This week is not about cutting carbs or eating less. It’s about creating predictable signals your body can trust. Blood sugar regulation is foundational for: • fat loss • hormone balance • energy • long-term metabolic health Join the call live if you can at 12pm eastern time and catch the replay if needed. See you there. 👏

As we close out Week 1, I want you to pause before thinking about what’s next. This week was not about results you can force or measure on the scale. It was about regulation. I feel like this is the HARDEST thing for women to do because we are always wearing so many different hats and we always feel like we need to be doing, doing, doing instead of slowing down. So, I'm sure for many of you, the hardest part wasn’t food or movement, it was learning how to slow down and trust that working with your body is not the same as giving up. Over the years, I’ve learned how important it is to slow down, listen to my body, and work with it instead of constantly fighting against it. I’ve always been someone who pushes harder. Yesterday was a mentally and emotionally heavy day for me. In the past, I would have forced myself to work out, pushed through how I was feeling, and numbed it all with a glass of wine in the evening. Instead, I paused. I listened. I started the morning with meditation. I chose a long walk instead of a workout. And when the evening came, I didn’t reach for alcohol. Those choices created a huge shift, in how I felt, in my mindset, and in how I showed up for my family. I slept really well last night and woke up feeling great! These wins may look small to others, but they are HUGE to me. They reflect moving through my day with intention instead of resistance and pushing upstream all day. That’s not a small shift. So, this week, you focused on: • calming the nervous system • reducing urgency • eating more consistently • supporting recovery • shifting attention away from the scale Even if the changes felt subtle, this work matters. Regulation is the phase that makes progress possible instead of temporary. If Week 1 felt uncomfortable, quiet, or unfamiliar, that’s often a sign that you’re doing it right. Take a moment to acknowledge what you noticed this week: • energy • sleep • cravings • mood • recovery • mindset Awareness is the win. “If you had to describe this week in one word, what would it be?” Answer in the comments below 👇

I want to talk about something that comes up with almost every woman I work with, especially women who are impatient with progress or who have taken (or considered taking) a GLP-1. And that’s the difference between weight loss and fat loss. They are not the same thing. Weight loss simply means the scale went down. It does not tell us what was lost. Weight loss can come from: • water loss • muscle loss • inflammation shifts • under-fueling • stress The scale doesn’t care how your body changed, only that it did. Fat loss, on the other hand, is a biological process. It happens when the body feels supported, regulated, and safe enough to let go of stored energy. That requires: • adequate fuel (especially protein) • preserved muscle • managed stress • recovery • consistency over time This distinction becomes even more important with GLP-1s. GLP-1s can absolutely move the scale, often too quickly. But if we only chase scale weight while appetite is suppressed, we can unintentionally: • under-eat • lose muscle • slow metabolism • feel more fatigued • become less healthy than when we started That’s how women end up lighter, but not better. GLP-1s aren’t the problem. Focusing only on the scale without understanding fat loss, muscle, and metabolic health is. For women 40+, muscle is not optional. It protects your metabolism, your hormones, your bones, and your long-term health. That’s why inside this space, especially in Week 1, we are not obsessing over the scale. Right now, we’re doing the work that allows fat loss to happen later: • regulating stress • stabilizing blood sugar • supporting recovery • protecting muscle • lowering inflammation This is what health and longevity actually look like. This Week’s Mindset Shift Instead of asking: “Why isn’t the scale moving yet?” Practice asking: “Am I building a body that can lose fat, protect muscle, and stay healthy long-term?” That question changes how you eat, move, recover and how patient you’re able to be.

As we focus on stabilizing the systems this week, which feels hardest right now? • slowing down • eating consistently • resting without guilt • trusting the process • being patient with my body Drop the one that resonates the most in the comments below.

This week is about regulation — not restriction. Before the body can change, it needs to feel safe enough to respond. For women 40+, stalled progress is rarely about effort. It’s usually about stress, from under-eating, over-training, poor sleep, or constant pressure to “do more.” So, this week inside The Longevity Lab, our focus is simple and intentional: We are stabilizing three key systems: • the nervous system • blood sugar rhythms • recovery capacity What this looks like in practice this week: • eating consistently (no extremes) • prioritizing protein at meals • moving daily at an easy, sustainable pace• supporting sleep and recovery • removing urgency and pressure What we are not doing: • fasting challenges • calorie slashing • aggressive cardio • perfection or “catching up” If this week feels quieter than what you’re used to, that’s intentional. Regulation often feels uneventful — until your body starts responding. This week sets the foundation for the rest of January. You are not behind. You are building the base that makes everything else work.