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 in Midlife.
The bloodwork results that forced me to get serious about my health
Why late-night eating may be sabotaging fat loss after 50
A book that’s aligned with how I coach women today
Hey friend!
A quick thought before we begin.
Most women think getting healthy requires one massive act of discipline.
A perfect diet. A perfect workout plan. A perfect Monday morning restart.
In my experience, that’s rarely how lasting change happens.
The women who succeed aren’t usually the most motivated.
They’re the ones who keep making small improvements, month after month, year after year.
That’s how I rebuilt my body after gaining 30lbs during the pandemic.
Not with one heroic effort.
With hundreds of ordinary days strung together.
Here’s what caught my attention this week.
Here is your 5 Minute Friday:
1. The bloodwork results that forced me to get serious about my health
After I gained 30lbs a few years ago, I assumed that it was just weight and that I was still healthy.
I was due for a checkup and when my bloodwork came back I was on the border of being pre-diabetic and my LDL was high.
My doc suggested going on some meds for the LDL and told me basically to clean up my act.
I love my doc. She knows me well but wasn’t surprised as she had seen many of her otherwise fit and healthy patients lose it during covid.
I told her give me three months and I’ll be back with better results.
I really didn’t want to go on meds and knew that the alcohol consumption, inactivity and poor eating habits were the contributors to these results. (Plus the fact that I own 14 laying hens and likely eat way too many eggs.)
So I got serious for those next three months.
I knew that none of the fixes would be complicated.
Here’s what moved the needle:
• Eating enough protein every day ( and more egg whites than whole eggs) • Strength training consistently • Walking more • Sleeping better • Cutting out Alcohol • Staying in a modest calorie deficit long enough for it to work
Nothing sexy.
Nothing revolutionary.
No detoxes. No magic supplements. No extreme diets.
No long fasts.
No starving myself.
Just the basics repeated consistently.
3 months later my bloodwork was back to being perfect.
Our body can be an incredible fixer upper when given the right inputs.
The truth is that most women don’t need more information.
They need more time applying what they already know.
2. The Worst Time To Eat
Most people focus on what they eat.
Few think about when they eat.
A recent study looking at people with metabolic dysfunction found that nighttime is when things start working against them.
Researchers found that later in the evening:
• Insulin sensitivity dropped • The pancreas produced less insulin • The liver released more glucose into the bloodstream
In simple terms, the body became less efficient at handling food.
For women struggling with belly fat, insulin resistance, or menopause-related weight gain, this matters.
One simple strategy that may help:
Eat more of your calories earlier in the day.
A solid breakfast. A good lunch. A lighter dinner.
And try to finish eating at least 3 to 4 hours before bed.
You don’t have to be perfect.
But if your biggest meal happens at 9 p.m. while sitting in front of Netflix, it might be worth reconsidering.
I first read it years ago when the fitness industry was obsessed with quick fixes and miracle solutions.
What stood out was how simple the message was.
Build your nutrition around real food.
Lift weights.
Do some cardio.
Work on your mindset.
Repeat.
Not for 30 days.
For life.
Twenty years later, that’s still pretty much how I coach.
The tools change.
The science evolves.
But the fundamentals remain remarkably consistent.
Sometimes the answer isn’t finding a new strategy.
It’s getting better at the old ones.
Client of the week
When Nancy approached me she had been trying ” all the things” as she put it. At 69 years of age, she was trying to get in more protein, strength train, sleep better, drink more water, but the needle was just not moving.
She decided to start with the Midlife Metabolic Audit to uncover the missing pieces and identify what she might do differently to start seeing quicker body recomposition results.
Here’s what she said:
One Quote to Finish Your Week Strong
“The difference between who you are and who you want to be is what you do.”
Small actions. Repeated often. For longer than most people are willing to stay consistent.
That’s where the magic happens.
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
Doing all the right things but not seeing results? The Midlife Metabolic Audit is the roadmap to body recomposition after 50.
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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