Be Well With Lex

The wellness industry is notorious for making consumers think what they need is a fancy new diet or new supplement. Why? Because the boring basics don’t grab your attention. Although these foundations aren’t “sexy” they need to be established before any of the ‘extras’ are tried. You can’t out-supplement bad lifestyle habits, just like you can’t out-exercise a bad diet.

So meet the boring basics:

1. Nutrition - eat a variety of lean proteins, fruits, vegetables, whole grains, nuts, and seeds. Limit your alcohol, sugar, and red meat. Eat mostly whole foods.

2. Move your body - resistance train at least 2 days a week, get some cardio in, find what you enjoy.

3. Get 7-9 hours of sleep.

4. Drink more water. Women need ~9-11 cups a day. This varies based on factors like size, activity, and weather.

5. Reduce stress. Slow down. Reconnect with things that light you up.

I remember when I tried the whole wait until the afternoon to eat 🫠 I was tired but wired (hello anxiety), felt out of control around food come noon and on, and was always thinking about food especially sugar.

Bringing in more consistency with food - eating soon after waking, and not going longer than 5 hours with a meal or snack - stabilized my blood sugar and removed the constant food thoughts, removed hanger, and gave me more stable energy.

When we’re thinking about blood sugar…

A more stable blood sugar response should look like a kids roller coaster - predictable with rhythmic rises and falls, not the scary roller coaster the has random peaks and significant drops. We achieve the kiddie roller coaster by eating every 3-5 hours. Boring and predictable = stable energy, stable hormones, less food noise, more control.

Think about breakfast being the meal that grounds you into your day.

You can hit your macros and still have a diet that’s lacking in key nutrients.

Macros are the foundation, but they don’t account for things like fiber, micronutrients, polyphenols, and gut-supportive foods.

If you want to support your hormones, digestion, and overall health…

what you eat matters just as much as how much.

If you’re dealing with constant exhaustion, it’s not in your head, your system just needs support.

Save or send to a friend who’s been dealing with constant fatigue and hasn’t gotten any answers 😴

There are so many benefits to cardio — but I still see an overemphasis on it, especially HIIT-style classes, in women who feel frustrated that their bodies aren’t responding the way they want.

And yet… they’re hesitant to change things out of fear.

Remember ladies - muscle is what gives you definition AKA “tone”

More muscle also boosts your metabolism by increasing your resting metabolic rate — meaning you burn more calories at rest. How cool is that?

Cardio can support fat loss, but strength training is what builds muscle AND supports fat loss in a sustainable way.

And this isn’t just about appearance, it’s about health and longevity. More muscle helps stabilize blood sugar, prevents age related sarcopenia (muscle wasting), and strengthens bone.

There are so many reasons women love classes — the community, showing up and not having to think, the feeling of efficiency. I get it. Community matters. And if you love it, that’s amazing.

BUT if you’re feeling stuck or like your routine isn’t working anymore… it might be time to shift. This isn’t “do more” but a shift with more intention.

Send to a friend who might need to hear this, and leave a comment if this resonates 💪🏼🤍

Strength training for women IS longevity medicine, and only about 20% of women are meeting the 2 day/week recommendations.

True strength training with progressive overload (repeating same workouts for a period of time, progressing week to week (or trying to) with weight, reps, form/mind-muscle connection) provides the stimulus for osteoporosis prevention & muscle hypertrophy that you won’t get from yoga, Pilates, or cardio. Movement is movement, but for healthy optimal aging, strength training isn’t optional, it’s like brushing your teeth — it’s necessary and protective.

If you’re always tired, crashing in the afternoon, and relying on caffeine just to get through the day, your body may be trying to tell you something is off.
And for many of the women I work with, it’s not a motivation issue—it’s an underlying imbalance.

These are some of the labs I look at first:

⚡️ Iron panel + ferritin → Iron is necessary for making hemoglobin (which transports oxygen throughout the body). Low iron = less oxygen delivery = fatigue. Ferritin (your stored form of iron) is often the earliest marker of iron deficiency.

⚡️ HbA1c + fasting insulin → These help assess what’s going on with your blood sugar. Unstable levels can lead to energy crashes and cravings.

⚡️ Thyroid panel → The thyroid regulates metabolism (how your body uses energy). Fatigue is a common symptom of an underactive thyroid. I don’t just look at TSH—I also assess T4, T3, and sometimes thyroid antibodies, depending on symptoms.

⚡️ Vitamin B12 → Essential for energy production and red blood cell formation. Low levels can lead to macrocytic anemia.

⚡️ Vitamin D → Low levels are associated with changes in mood, energy, and immune function.

⚡️ CBC (complete blood count) → Can provide clues about anemia and other underlying issues.

⚡️ Salivary diurnal cortisol test → Shows how your body responds to stress throughout the day and can reflect the impact of chronic stress.

When these are off, your body may struggle to:
�➡️ feel energized�➡️ handle stress�➡️ stay balanced

These imbalances can be influenced by nutrient intake, digestive issues, chronic stress, or genetic SNPs.

So if you’ve been dealing with chronic fatigue and have been told everything looks “normal,” there may be something that hasn’t been fully evaluated.

You don’t need to push harder—you need to understand what your body actually needs.

DM “ENERGY” if you’re constantly fatigued despite getting enough sleep and want guidance.