May 15, 2025
If you're a woman over 40 and feeling frustrated with stubborn weight, you're not imagining things. Even with normal thyroid function, your body is changing—and those changes can make weight loss feel harder than it used to be.
But here’s the good news: harder doesn’t mean impossible. With a smarter approach, you can feel stronger, energized, and more confident than ever.
Here’s why losing weight after 40 feels different—and what actually works now.
Starting in your 40s (and even before menopause), estrogen and progesterone levels begin to drop. Lower hormone levels can lead to:
Translation: Your body might be working harder to hold onto fat — but knowing why helps you work smarter.
By the time you hit your 40s, you're naturally losing muscle mass at a faster rate unless you’re strength training. Less muscle = a slower metabolism = fewer calories burned at rest.
Pro tip: Strength training 2–3 times per week is one of the BEST ways to support metabolism, strength, and longevity after 40.
Even if your blood sugar numbers are still “normal,” your body handles carbs differently than it did in your 20s. You might notice more cravings, energy crashes, or stubborn weight gain around the middle. Balance blood sugar by:
Life doesn't slow down in your 40s—and neither does stress.
Chronic stress raises cortisol, a hormone that:
Managing stress is just as important as managing food and fitness when it comes to real, sustainable results.
The strategies that worked in your 20s (like skipping meals or endless cardio) probably aren't helping anymore.
Instead, focus on:
The goal isn’t to starve yourself smaller—it’s to fuel yourself stronger.
Weight loss after 40 isn't impossible. It just requires a different strategy—one that honors the amazing things your body is doing right now.
And you don’t have to figure it out alone.
Work in a "judge-free zone" with a registered dietitian who understands you have a life beyond meal prepping. Schedule a free discovery call today to get started.
May 13, 2025
Creatine is often thought of as a "gym supplement" for young bodybuilders, but research shows it can offer health benefits beyond the weight room — especially if you're in your 40s, 50s, or 60s.
Here's why you might want to add it to your wellness routine:
Top Health Benefits of Creatine
Muscle Strength and Preservation: As we age, we naturally lose muscle. Creatine helps preserve lean mass and makes it easier to stay strong (Source: Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. "Strategic creatine supplementation and resistance training in healthy older adults." Applied Physiology, Nutrition, and Metabolism. 2015).
Faster Recovery: Whether you're walking, golfing, or lifting weights, creatine can help your muscles recover faster.
Brain Boost: Studies suggest creatine supports memory, focus, and mental stamina — important for staying sharp at any age (Source: Xu C, Bi S, Zhang W, Luo L. "The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis." Frontiers in Nutrition. 2024).
Support for Chronic Conditions: Early research shows creatine may improve energy levels and function in people with Parkinson's, heart disease, and type 2 diabetes.
How to Use Creatine
Who Should Avoid Creatine?
Creatine is safe for most people, but a few groups should use caution:
The Bottom Line
Creatine is one of the most researched supplements, budget-friendly in the world. For many people in midlife, it offers a safe, simple way to support strength, energy, and even brain health. If you want to live WELL Beyond, creatine might just be a smart addition to your healthy lifestyle plan.
Always check with your healthcare provider before starting any new supplement.
April 22, 2025
When it comes to preventing chronic conditions like type 2 diabetes and heart disease, small steps can make a big impact. You don't have to overhaul your entire diet overnight. In fact, the most powerful changes often come from consistent, sustainable habits. Here are 7 simple nutrition habits that can help you stay on the path to long-term health.
1. Add protein to every meal.
Protein helps stabilize blood sugar, supports muscle mass, and keeps you feeling full. Include options like eggs, Greek yogurt, chicken, beans, or fish.
2. Fill half your plate with non-starchy vegetables.
Vegetables like leafy greens, peppers, cucumbers, cauliflower and broccoli are packed with nutrients, water and some are a good source of fiber to help steady your glucose and help manage cholesterol.
3. Swap refined carbs for whole grains.
Choose whole grains like oats, quinoa, and brown rice instead of white bread, pasta, or pastries. They digest more slowly and help regulate blood sugar.
4. Limit added sugars (especially in drinks).
Cutting back on soda, sweet tea, flavored coffee, and juice can have a huge effect on your blood sugar and weight. Try sparkling water with citrus instead.
5. Eat healthy fats daily.
Avocados, nuts, seeds, and olive oil support heart health and help keep you full.
6. Stay hydrated—with water.
It sounds simple, but dehydration can affect your blood pressure and energy levels. To start, aim for half your body weight in ounces of water each day.
7. Plan your meals and snacks.
A little prep goes a long way. Keeping balanced options on hand helps you avoid blood sugar crashes and last-minute fast food.
Start small—pick one or two habits to focus on and build from there. Prevention doesn't have to be perfect. It's about progress over time.
Take a big step towards prevention. Schedule a free discovery call with Mindy Musselman, Registered Dietitian & Diabetes Educator at wellmyway.com.
April 21, 2025
You don’t wake up one day with type 2 diabetes—it often develops slowly, and there are warning signs along the way. The good news? You can take action before it becomes a diagnosis.
Here’s what to look for and how to take control:
Common Signs You May Be at Risk:
What You Can Do:
Get tested. Ask your doctor or dietitian to check your fasting glucose, A1C, and insulin levels. Even if you “feel fine,” numbers tell the full story.
Watch your carb quality. Not all carbs are bad—but choosing more minimally processed beans, oats, fruits, and potatoes over ultra-processed white bread and sweets makes a big difference.
Balance your plate. Include lean protein, healthy fats, and fiber with every meal to help regulate blood sugar.
Move your body. Regular activity—even walking 15–30 minutes a day—can help your body use insulin more efficiently.
Manage stress and sleep. Chronic stress and poor sleep raise cortisol, which can negatively impact blood sugar and insulin resistance.
Work with a dietitian. Nutrition guidance tailored to your lifestyle, goals, and labs makes all the difference.
You’re not powerless. If you're on the road to diabetes, now is the time to take the wheel. Small changes today can prevent a diagnosis tomorrow.
Ready to take control? Schedule a free discovery call with Mindy Musselman, Registered Dietitian & Diabetes Educator at wellmyway.com.
July 10, 2024
July 08, 2024
There is something in our food that tastes good but is one of the biggest drivers of harmful inflammation. It's sugar. Especially added sugars.
They sneak into sauces, condiments, "health" foods, breads and more. Some is okay but the average American eats 17 teaspoons added sugar per day. The recommendation from the American Heart Association is 6 teaspoons (or 24 grams) a day for women and children and 9 teaspoons (or 36 grams) a day for men.
On new nutrition labels, under "Total Carbohydrates" you will see Total Sugar and Added Sugar. Start paying attention to the added sugar and add up your intake for at least one day to learn your daily added sugar intake.
In the label above, you see that 2 bars has 9 grams added sugar. So for a woman, thats 9 grams of your 24 grams goal for a day. There are three sources of added sugar in this product listed in the ingredients: cane sugar, honey and tapioca syrup. Different sources but these are all essentially added sugar.
Enjoy added sugars in moderation. It's not NO sugar, it's LESS sugar!
March 26, 2024
I have worked with many people taking injectable medications for blood sugar and/or weight loss. I have seen positive outcomes and negative side effects. Truly, it does seem that every BODY has a different experience on these medications, like semaglutide, brand name Ozempic. Consider these factors before you start a weight loss medication:
March 25, 2024
September 26, 2023
I always keep these items on hand to make quick, healthy meals for fall. Here are a few ideas to use these staple items:
September 26, 2023
When you start paying attention to food labels, your eye tends to go to certain things on the nutrition facts label, perhaps sugar or protein. If the nutrients you care about check out ok, you might buy it. However, I recommend you get in the habit of looking at ingredients first.
If the ingredients are mostly items you recognize, continue on to check the nutrition facts. If both ingredients and nutrition facts check out, win-win!
While foods at the grocery store are sold with ingredients generally recognized as safe, or GRAS, it is important that your entire diet isn't made up of ultra-processed foods. So, take a look at your shopping cart and see if you chose more ultra-processed items (like cereal, crackers and canned soup) than minimally processed items (like eggs, oats and apples).
Learn more about label reading for your health goals.
We live in a world of convenience and sometimes to our own detriment. We will have some more highly processed foods in our diet and that's okay. Here's an example of a meal that's mostly minimally processed with a little highly processed food
Convenience foods can save time and are handy for travel, but they've become the norm and not the exception. Work towards eating a larger portion of minimally processed foods on a daily basis.
August 30, 2023
August 19, 2023