Nutrition & Fuel

After 40, fueling is training. I trained at Le Cordon Bleu and cooked at the Waldorf Astoria before I started calling this performance cuisine — protein targets, hydration, carb timing, anti-inflammatory eating, all of it built to be cooked on a Tuesday night. Here's what I eat before, during and after my runs, and why.

6 articles

Anti-Inflammatory Diet for Runners: 7 Powerful Science-Backed Ways to Boost Performance and Reduce Pain

Anti-Inflammatory Diet for Runners If you’re a runner in midlife, especially navigating perimenopause or menopause, inflammation can quietly sabotage your performance, recovery, and overall health. Understanding how an anti-inflammatory diet for runners works—and how to apply it strategically—can be a game-changer. Chronic low-grade inflammation is strongly linked to slower recovery, joint pain, fatigue, hormonal imbalance, and increased injury risk. Research shows that diet plays a major role i

11 Science-Backed Supplements for Midlife Runners That Actually Boost Energy, Recovery & Performance

11 Science-Backed Supplements for Midlife Runners That Actually Boost Energy, Recovery & Performance Supplements for midlife runners are not about quick fixes. They are about supporting a changing physiology. After 45 — and especially after 50 — female runners face: • Reduced estrogen • Slower muscle protein synthesis • Decreased mitochondrial efficiency • Higher cortisol sensitivity • Increased injury risk • Sleep disruption The right supplements can: ✔ Support energy production ✔ Preserve musc

9 Proven Ways to Boost Energy for Women Runners Over 50 and Thrive Through Perimenopause

Energy for women runners over 50 is not about pushing harder. It’s about fueling smarter, recovering deeper, and training in alignment with hormonal changes. After 45, and especially after 50, you may notice: Heavier legs Slower recovery Poorer sleep Increased belly fat Higher resting heart rate Energy crashes This isn’t weakness. It’s physiology. Estrogen and progesterone shifts directly impact mitochondrial efficiency, muscle repair, glucose metabolism, and thermoregulation. But here’s the tru

Nutrition for Perimenopausal Runners Over 50: The Smart Fueling Strategy to Stay Lean, Strong, and Competitive

The Smart Fueling Strategy to Stay Lean, Strong, and Competitive Runner

Nutrition and Hydration Tips For Runners Over 40

Once athletes reach the age of 40 it's one of the best choices you can make for your health, and a few responsibilities you must. The body changes as people grow older and this affects their physical processes. Work that you enjoyed in your youth is no longer appealing to you now. The time has arrived where your marathons would no longer be possible because the danger of brain deoxygenation is upon us. At this point in life, your body is in need of healthier eating and drinking habits. The artic

Nurturing Your Mind: A Woman's Guide to Brain Health After 50

There's something powerful about crossing the threshold of 50 years. For many of us, it brings a newfound wisdom, perspective, and desire to make the most of the decades ahead. As I've journeyed through this season of life myself, I've become increasingly fascinated by one particular aspect of aging well: brain health. Our brains—these magnificent, complex organs that house our memories, dreams, and identities—deserve our thoughtful attention, especially as we age. Today, I want to share what sc