Welcome to 5 Minute Fridays, my weekly newsletter, where I reveal my latest tips to help you get lean, boost energy and live a long active healthy life.
We help high-achieving mid-life women drop weight, lose the menopause belly, and increase energy without crazy diets or spending hours in the gym.
If you’re a woman struggling with midlife fat, reduced energy, and muscle loss with 20 pounds or more to lose, and you’re ready to finally do something about it then this is for you.
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And one of the strongest signals influencing all of that is insulin.
This matters even more after menopause, when many women become more insulin resistant and suddenly feel like the old rules stopped working.
They’re eating salads and protein. Working out. Walking more. Trying harder.
But they’re also constantly snacking, drinking calories, eating ultra-processed “health foods,” and keeping insulin elevated all day long without realizing it.
The body receives that signal.
And the signal is: “Let’s open up those cells to store fat….energy is coming in!”
That doesn’t mean calories don’t matter. They absolutely do.
But calories are only part of the story.
In this week’s video I dive into this subject.
If you’ve been feeling stuck even though you’re doing all the “right things” this video could hold the answer.
I’ve had women tell me: “I feel dizzy.” “My energy crashes in the afternoon.” “I’m getting headaches.” “My legs cramp at night.” “I feel exhausted after workouts.” “I started eating cleaner and now I feel worse.”
And often?
They’re under-eating sodium, potassium, and magnesium while also drinking more water, walking more, sweating more, cutting carbs, or fasting longer.
Here’s what many people don’t realize:
When you lower processed foods and sugar, insulin levels often drop.
That’s a good thing.
But lower insulin also signals your kidneys to release more sodium and water.
Which means you can actually lose electrolytes faster.
This is one reason some women actually feel worse when they first start eating healthier and exercising more.
In a report from Johns Hopkins, researchers pointed out that hydration is not just about drinking more water.
Electrolytes, especially sodium, are essential for proper muscle function, nerve signaling, hydration balance, and exercise performance.
In other words…
You can actually be drinking plenty of water and still feel depleted if your electrolytes are too low.
The report also noted that drinking excessive amounts of water without replacing electrolytes can dilute sodium levels even further, potentially contributing to headaches, dizziness, fatigue, muscle cramps, brain fog, and that “washed out” feeling many women describe.
I think this is one reason some women feel worse when they suddenly clean up their diet, lower carbs, start fasting, increase exercise, or begin sweating more.
They’re losing more water and sodium… but not replacing them properly.
Electrolytes help regulate: • hydration • muscle contractions • nerve function • blood pressure • energy production • exercise performance
And yes… low electrolytes can absolutely make you feel foggy, flat, weak, dizzy, or headachy.
A few things I personally watch for: • dizziness when standing up • headaches • muscle cramps • fatigue despite sleeping • feeling shaky during workouts • brain fog • heart palpitations
Now before everyone starts dumping salt into their coffee…
More is not always better.
If you have high blood pressure, kidney disease, heart disease, or take medications that affect fluid balance or potassium, this is something to discuss with your doctor.
But for many active midlife women eating cleaner and training harder, electrolytes can make a surprisingly big difference.
A few simple things that help: • don’t fear salt on whole foods • eat potassium-rich foods like avocado, potatoes, yogurt, and leafy greens • consider magnesium glycinate at night • use electrolytes strategically during workouts, fasting, hot weather, or long walks • stop trying to survive on coffee alone
One of my favourite things this week was restarting our Monday night community coaching calls inside the free Skool group.
After we wrapped up the January 28 Day Total Body Reset Challenge, I decided to pause the calls for a while.
Life got busy. My mom became very ill. And honestly, taking one thing off my plate helped.
But recently I realized I was really missing the women in our community.
I loved those weekly calls where women could hop on, ask questions, talk through struggles, and get support with their health and fitness goals.
What surprised me most was how much the women helped each other.
People shared life experiences. Encouraged one another. Talked honestly about menopause, weight gain, stress, habits, relationships, confidence, and starting over.
Everyone seemed to leave the calls feeling a little lighter, a little more connected, and a little more hopeful.
So last week we started them up again.
Our first call back was Monday night, and it honestly felt really good to reconnect and get the conversations flowing again.
If you feel like you could use a little motivation, support, accountability, or just a group of women who “get it,” I think you’d really enjoy these calls.
The Zoom link and details are posted inside the calendar section of the free Skool community.
Most women think transformation comes from one big moment.
One perfect diet. One burst of motivation. One Monday where everything finally clicks.
But real change usually looks much less exciting than that.
It looks like drinking your water. Going for the walk anyway. Eating the protein. Going to bed earlier. Lifting the weights. Repeating the boring things long enough for your body to finally trust the process.
Your routine is quietly building your future body, future energy, future confidence, and future health every single day.
Even when it doesn’t feel dramatic yet.
Coach Ruth
When you’re ready, here’s how I can help:
When you’re ready to lose weight and keep it off, Lean Body Platinum Coaching one on one coaching is the way to go. You can read about it here
Looking for free resources? Make sure you join my free community on skool HERE
Disclaimer: This email is for general educational and informational use only. It is not intended as medical advice and does not replace professional medical services. The content should not be used to diagnose, treat, or prevent any medical condition. For personal medical guidance, consult a qualified healthcare professional.
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