Tai Chi Tai chi is sometimes called ‘meditation in motion’ because it’s a series of exercises that can help harmonize your body’s energy and mind. And although the motions ofContinue Reading

Yoga There are many types of yoga to choose from. They use different kinds of movements called poses. You may prefer a certain type, depending on your goals and fitnessContinue Reading

Stretching Stretching has several benefits. For starters, it helps prevent falls and injuries by warming up muscles, joints and connective tissues. A good stretch point may feel a little uncomfortable,Continue Reading

Resistance/Strength Training Strength training is a type of exercise where your muscles work against some form of resistance. The activity “loads” muscles by forcing them to overcome, resist or controlContinue Reading

Calisthenics Calisthenics is a type of resistance training that relies entirely on your own body weight to perform full-body exercises with little to no equipment, improving strength, flexibility, endurance andContinue Reading

Weight‑Bearing Cardio Movement Weight‑bearing:  brisk walking, hiking, low‑impact jogging (if safe), step aerobics, dancing, tennis.  Aim most days of the week, gradually building up time and pace. Steps / Walking Continue Reading

Dairy Hazards Cow’s milk Epidemiology study found that, among women previously diagnosed with breast cancer, those consuming one or more servings of high-fat dairy products (e.g., cheese, ice cream, wholeContinue Reading

If the Estrobolome is the regulator, Insulin is the fuel. Chronic high insulin (Hyperinsulinemia), often caused by a diet high in refined sugars and processed carbohydrates, acts as a “masterContinue Reading

Like most other plant foods, the healthiest soy foods are the least processed. Young soybeans, also called edamame, can be steamed and eaten right from their pods. Soybeans are alsoContinue Reading

Chocolate—specifically Dark Chocolate (70% cocoa or higher)—is a complex “superfood” in the context of the Bone-Breast Axis. While it contains compounds that act as powerful medicine for your cells, itContinue Reading

Oil, even the finest olive oil, is 100% fat, calorically-dense and nutrient-poor. Oil injures the endothelium, the innermost lining of the artery, and that injury is the gateway to vascularContinue Reading

Alcohol is a “triple threat” in the context of the Gut-Bone-Breast axis. It acts as a systemic disruptor that simultaneously increases estrogen, leaches minerals from the bone, and damages theContinue Reading

Caffeine can slightly increase calcium loss via the kidneys.  Avoid drinking heavy amounts of coffee or tea exactly at mealtime, as the tannins can slightly interfere with calcium absorption –Continue Reading

Ashwagandha is an Adaptogenic Herb. Its key active components are withanolides, which are steroidal lactones that help manage stress, reduce cortisol, and improve anxiety. It supports brain function, sleep quality,Continue Reading