I’m so thankful for the opportunity to share my thoughts, experiences, and knowledge with this incredible community. Thanks for being here.

As I reflect on what I’m grateful for, I’ve been thinking about how much has changed over the past few years — both personally and professionally — and the lessons that have come with that growth.

When I was in Bali, I heard several people share the same belief: the most important thing in life to be happy is to be kind—and to smile.

(I hope you’re not tired of my Bali stories yet , because I have one more to share that really struck me.)

That doesn’t just mean kindness to others, but also kindness to ourselves. That’s an area many of us struggle with. When I ask women to name one thing they love about themselves or are proud of, they often find it difficult to come up with something. It feels much easier to spot our flaws than our strengths.

As you likely know, I just got back from the most amazing trip to Bali. I’ve been fortunate to travel to many places in my life, but this was different. Honestly, it was my favourite trip ever.

The places I visited were stunning — rice terraces, temples, waterfalls — but what made it truly special was everything beyond the scenery.

This might surprise you, but there’s one trend I see over and over again with the women I work with:

Almost all of them are low in fiber.

Fiber may not be the sexiest nutrient, but it is so, so important—especially in perimenopause and menopause.

Some days it feels like I’ve got it all together. Other days… not so much.

And the truth? There’s no such thing as perfect balance.

Here’s what I mean:

The other day, I was feeling pretty good. I’d gotten up early for a strength workout, did some patient consults and finished up charts, posted on social media and answered messages, even squeezed in a trip to the Farmer’s Market with the kids. By dinnertime, I thought: I’m on top of it today.

This might surprise you.

Over the last 10 years, I’ve done a lot of things that wouldn’t land on a “Top 10 Natural Health Solutions” list.

Things like…

Every summer for the past few years, I’ve taken group tennis lessons at our local club in Southampton. And every year, within the first week or two, I’d end up with shin splints… or shoulder pain… or aching forearms.

But this year? Nothing. Not a single complaint.

(Well, maybe a little twitch in my thumb — but that’s it.)

And I know it’s not just luck.

Cortisol is your stress hormone — but it’s not your enemy.

It’s meant to peak in the morning to help you wake up energized, then gradually fall throughout the day so you can wind down and sleep deeply at night.

But for many women, that rhythm is off.

"Everything looks fine” doesn't mean your results are optimal. If you're still feeling off, let's take a closer look at your labs together.

At 49, I feel really good about the health of my skin—and I’ve had a few people ask recently what’s been working well for me. Skin care can be super confusing with so many products and so much advice being shared everywhere, so I thought I’d share what I do and why.

Between climbing steep castle paths, navigating cancelled trains, and sweating through what felt like four seasons in one day—our European family adventure was full of surprises. But what stood out most was a reminder I didn’t expect… one that applies way beyond travel and straight into how we take care of ourselves in midlife.

What a two weeks it was: Paris, Germany, and even a quick stop in London on our way home. The trip was full of memories, laughs, a few meltdowns (let’s be honest), and some time to reflect. I thought I’d share a few of those reflections with you.

It’s hard to believe, but it’s been just over seven months since my breast reduction surgery last November. I appreciate how kind and supportive many of you were when I shared about it and I thought it was time for an update.

The upside? It’s been life-changing.

I know that sounds dramatic, but I truly feel so much more confident in my body. For years I’ve been working out regularly, eating well, and doing what I can to feel strong, energetic, and joyful in midlife. But this change was a missing piece. I didn’t realize just how much discomfort I was tolerating and how many areas of my life were affected —until it was gone.

June has been fun so far- but also more than a little full.

There have been late evenings at baseball diamonds and early dinners eaten beforehand. School trips, year-end celebrations, work, and the seemingly never-ending laundry and always dirty dishes to deal with. And we leave this week for a two-week trip to Paris and Germany. All amazing things. Definitely not complaining. But… let’s just say the routine has taken a bit of a hit. You may be in a different season of life than me, but I think we all know what it’s like when life gets a little chaotic. And in the middle of all that, it’s easy to forget about taking care of yourself.

Each morning while my kids are eating breakfast, I enjoy a few quiet minutes checking in on the planters on our deck and front porch. I don’t consider myself much of a gardener, but I water them and pick off any brown bits, and make sure they’re still alive and well. This week, it struck me how similar this process is to how we ideally care for our health in midlife.

I just got back from a trip that honestly felt like a dream. For 10 days, I explored Athens, and the beautiful, quieter islands of Skiathos and Skopelos (my absolute favourite!) in Greece. The trip gave me more than just beautiful memories. It offered me some unexpected insights that I’ve been thinking about since I got home, and I thought I would share them with you today.

I haven’t shared this very openly before, but it took my husband and me almost four years—and eventually going to a fertility clinic for 4 rounds of IUI (intrauterine insemination)—to have our first son. During that time, even though my heart wanted to be happy for everyone else, it was really hard to see others with what I longed for so deeply—and not knowing what the future held made it even harder.

I honestly didn’t think I could do it. I was shaking and trying not to cry, standing there in my bathing suit, staring at the cold tub. But…I did it. And after it was over, I felt amazing. Last week, I had the opportunity to try cold plunging for the first time while co-leading the Mastering Menopause Retreat at Cedarvale Wellness in Port Elgin. It was a really great day with a wonderful group of women, and the cold plunge was definitely a highlight—but not for the reasons I expected.

If you spend your time with people who prioritize movement, you’re more likely to lace up your shoes and get active. If your circle eats well, you’ll probably find yourself making healthier choices too. And on the flip side, if you’re around people who constantly complain, gossip, or drink more than you’d like, it’s easy to slip into those patterns, even if they’re not really you. This isn’t about judgment. It’s about reflection. What kind of life do you want to build? And who are the people helping shape it?

I got to do something really fun this week (that also made me a bit sweaty!)…

The inspiration behind the visit wasn’t just shopping, though—it was to join Danielle, the owner, live on Instagram and talk about perimenopause and menopause with her amazing community. And I wanted to share that conversation with you too.

This week, I celebrated my 49th birthday! I know next year is the “big one,” but this last year of my 40s feels significant. Birthdays always make me reflective—kind of like the start of a new school year or the New Year.

When I look back, it’s amazing how much has shifted since I entered this decade. My life has changed a lot —and I’m so grateful for it.

Here are a few things I’m celebrating from my 40’s as I head into this next year…