06/18/2026
As a woman over 40(47), here is the routine I follow to not over complicate things:
Fitness:
*Heavy lifting 4 days per week-30 min
*1 day sprinting- can do bike sprints
*1 day 10-15 min of cardio(including jumping(or landing hard if jumping gives you pain)
*Daily walking for 1 hour
Fuel:
*Around 120 g of protein(not pork or shellfish due to high risk of parasites)
*Veg(30 g fiber daily)
*Fruit(30 g fiber daily)
*nuts & seeds
*fat(avocados, olives, olive oil, tallow, coconut oil, ghee)
*2-3x's per week- Carbs like potatoes(usually some purple sweet potatoes(cancer fighting), rice and Sourdough bread(ancient grain like einkorn)
I have a damaged pituitary gland which causes a lot of adrenal issues and hormone imbalances. I eat smaller meals more often for adrenal support.
Spiritual:
*Have a personal relationship to God/Jesus and talk to him daily
06/05/2026
So proud of Jay winning this special award for his heart & dedication to sport while at Waterdown High. He has had such a great time at Waterdown High with all the great kids in his class. Really is a special group!! Keep soaring Jay!!
06/05/2026
For a while I was struggling with my cellular health and was not absorbing nutrients. In November, I had a sinus infection and my functional doctor mentioned my inflammation was off the charts(as if someone with a disease).
It was due to eggs.
I was actually sensitive to them and ate them once or twice daily.
She told me the way we test is we eat 2 servings of eggs(ie breakfast and lunch). Wait 4 days and have it again. If you have a reaction you know you are sensitive.
Due to my poor cellular health I was looking to get more antioxidant in my diet.
2 weeks ago I found this at Costco for a good source of fiber & antioxidants.
Personally, I would add in some in some sheep yogurt, nut butter, protein powder(I like bovine), or chia seeds to get some protein for a more balanced meal.
Acai berries are rich in antioxidants, polyphenols, fiber, and healthy fats (omega-9 and omega-6).
Antioxidants are like your body’s personal security team that fights off "bad guys" called free radicals.
*The body generates free radicals as the inevitable byproducts of turning food into energy. Free radicals are also formed after exercising or exposure to cigarette smoke, air pollution, and sunlight.
The nutrients in this bowl help support heart health, reduce inflammation, and aid digestion.
Here are some other antioxidant foods.
https://draxe.com/nutrition/top-10-high-antioxidant-foods/
*Source: https://nutritionsource.hsph.harvard.edu/antioxidants/
