Gut Health in Menopause: What Changes and What Helps
Gut health in menopause changes because falling estrogen affects how fast food moves, how your gut lining behaves and which...
Certified fitness & nutrition coach
Coach Luke
NASM- and NESTA-certified coach with 20+ years of experience, former track athlete, lifelong martial artist, and 20+ year real estate investor. Coach Luke writes real, no-gimmick advice on fitness, nutrition, healthy aging and a healthier home for women 25 and up.
- NASM CPT
- NASM CES
- NASM PES
- NESTA Nutrition Coach
2,830 articles20+ years coaching7 martial arts
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Gut Health and Hormones: How Your Gut Affects Estrogen
Gut health and hormones are linked in both directions. Your gut bacteria help process and recycle estrogen through a group...
Worst Foods for Gut Health: What to Limit and Why
The worst foods for gut health are not poisons. They are foods that crowd out fiber and plants when eaten...
Gut Health Meal Plan: 7 Easy Days for Women
A gut health meal plan is a week of meals built around fiber, plant variety, fermented foods and enough protein...
Gut Healthy Snacks: 20 Easy Ideas for Women
Gut healthy snacks pair fiber with protein, healthy fat or a fermented food. Good examples are apple slices with nut...
Gut Health Smoothie: 6 Easy Recipes for Women
A gut health smoothie is a blended drink built from fiber-rich fruit and vegetables, a protein source, and ideally a...
Gut Health Breakfast: 15 Easy High-Protein Ideas
A gut health breakfast combines fiber, protein and, when you can, a fermented food. Think oats with kefir and berries...
Gut Health Diet: What to Eat for a Happier Gut
A gut health diet is a way of eating that feeds the trillions of helpful bacteria in your digestive tract...
Anti-Inflammatory Drinks: What to Sip and What to Skip
The best anti-inflammatory drinks are water, green tea, herbal teas like ginger and hibiscus, plain coffee, golden milk, plain kefir...
High Protein Anti-Inflammatory Foods for Women Over 40
The best high protein anti-inflammatory foods are fatty fish, chicken, turkey, eggs, plain Greek yogurt, cottage cheese, kefir, tofu, tempeh...
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.