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November 18, 2025 By Leanne Vogel November 18, 2025 Hey friend, I am glad you are here. If your sleep is off, your mood feels unpredictable, and your metabolism is not playing fair, you are not alone. You might be eating like you always have and even pushing harder at the gym, yet the scale creeps up. Energy is great one day and gone the next. This is perimenopause. It can begin in the mid-30s and it affects every system, not only your cycle. Estrogen and progesterone do not simply decline, they fluctuate. Some days you feel like yourself, other…

As you age, there are several areas of the body that begin to lose their firmness—your arms being one of the first. There are several causes behind “bat wing” arms or excess arm flab, including the gradual loss of collagen and elastin. This deficit leads to your skin being less firm. Another contributor is the natural loss of lean muscle mass—known as sarcopenia—which decreases 3% to 8% every decade after 30. Take into consideration any other changes like weight loss or reduced physical activity, and there you have it: sagging arms. If your goal is to tone and smooth this…

Miso soup is a beloved staple of Japanese cuisine, often enjoyed as a warm, comforting start to a meal. But did you know this humble dish isn’t just tasty—it’s also brimming with incredible health benefits? As a dietitian, I love uncovering the hidden nutritional gems in everyday foods, and miso, one of this soup’s main ingredients, is one worth celebrating. Whether you’re a lifelong fan (let’s be honest, it’s everywhere these days) or just discovering it, there’s so much to appreciate about miso. Let’s explore what makes this ancient superfood so special.What is miso?Miso is a paste made from fermented…

Self-kindness and emotional well-being are closely linked. Many of us seek emotional relief when life feels heavy, whether it is anxiety, sadness, overwhelm, or tension in relationships. Often, we look for solutions in the outside world: changing situations, fixing problems, or hoping others will respond differently. Yet one of the most important factors for emotional balance is the relationship you have with yourself. Self-kindnessEmotional well-beingInner criticFall Into Self-care  From my experience, two patterns often keep people from feeling better: treating themselves harshly and overlooking the inner strengths they already possess. Noticing these habits, and learning to shift them, can have…

Weighted vests are having a moment. They’re touted as a simple way to boost strength, build bone, and make everyday movement more “effective.” “Should I wear a weighted vest while I walk?” is one of the most common questions I hear in my role as an osteoporosis strength coach.Weighted vests have become a popular “hack” in the wellness world, often promoted as an easy way to build bone density, strength, or endurance. Some of the voices most loudly touting their benefits are also benefitting in some way from their sale — so it’s important to separate marketing claims from research-backed…

IFBB Pro bodybuilder and coach, Antwan Rarcus is all about sharing efficient muscle building workouts that get you in and out of the gym for time saving gains. To that end, the United States Air Force veteran took to Instagram to share his biceps blasting session. Here’s how to try it for yourself. “Blast your biceps in half an hour with this workout,” encouraged Rarcus in an IG video for his more than 200K followers. Antwan Rarcus’s Biceps Blasting Workout Perform 4 sets of each exercise for 3 to 12 reps. Antwan Rarcus’s Bicep  Workout Breakdown With a rep range…

If you’ve noticed your arms looking a little softer than they used to, you’re not alone. After 50, toning your arms becomes genuinely harder—muscle mass naturally declines, hormones shift, your metabolism slows down, and your joints might not move quite like they once did. Recovery takes longer too. But here’s the good news: with the right approach to resistance training and consistency, you can absolutely rebuild and define your upper-arm muscle tone. These six standing exercises recruit more than just your arms—they engage your core, improve balance, and train your body for real-world strength. Read on to discover the most…

Grey hair has long carried a reputation for arriving with shock, stress, or surrender, the “overnight silver streak,” the first rogue strand at the temple, the cues we’re taught to battle or hide. But in reality, greying is far more complex, rooted not in panic but in biology, longevity, and how we care for ourselves over time. To move beyond folklore and fear, we turned to someone rewriting the conversation entirely: Jay Small, a certified trichologist and celebrity hairstylist who co-founded Arey, the first functional haircare brand proven to slow and repigment greys. Known as “the wrinkle cream of haircare,”…

I approached the bar just like any other deadlift I performed—or so I thought. I set my feet, hinged to the bar, gripped and ripped it. It wasn’t necessarily a very heavy weight, but this time the lift felt different, literally. I heard a crack in my lower back that ended up being three herniated disks. Any number of elements to my normal deadlift setup could have obviously off on that set. But without really going through every single step of the lift in my head, it’s hard to pinpoint just what made a seemingly routine lift go catastrophically the…

If you’re like us and many of our clients, you may be noticing subtle shifts in your energy and resilience—small things that make you wonder what’s happening with your body. Perimenopause is a unique transitional phase that can begin as early as your mid-thirties and usually becomes more noticeable in your forties, bringing shifts in hormones, metabolism, and even immune function. Many women notice subtle differences—they might feel more fatigued, take longer to recover, or just not bounce back as quickly from minor illnesses. Some also notice frustrating weight changes — especially increased belly fat — even when they’re eating…