The Importance of FIBER in Midlife and Beyond

🌴 Empowering Midlife Wellness Retreat: Activating Happiness in Midlife Papagayo Golden Palms Beachfront Resort & Spa • Gulf of Papagayo, Costa Rica • Nov 12 – 16 2025 Why We’re Gathering Midlife isn’t a winding-down—it’s an opening-up. Over four unrushed nights beside the Pacific, four globally respected guides in women’s health and holistic living will help you reclaim what’s always been yours: everyday joy. What You’ll Take Home A fresh, hope-filled view of the “second half” of life Simple, science-backed habits that anchor happiness from the inside out A close-knit sisterhood of women (40-65) cheering you forward All-Inclusive Ease Luxury beachfront suite ✔︎ Chef-crafted meals ✔︎ Open-bar dinners ✔︎ Sunset catamaran cruise ✔︎ One spa treatment ✔︎ Beach activities & transfers ✔︎ …plus daily workshops, mindful movement, and plenty of hammock time. The Setting Papagayo Golden Palms Beachfront Resort & Spa—an intimate oasis 25 minutes from Liberia (LIR). Lush jungle paths, serene tidal beaches, Nimbú Spa rituals, and ocean-view rooms where the waves become your bedtime mantra. This is Pura Vida at its most effortless. https://papagayogoldenpalms.com Meet Your Facilitators Dr. Susan Hardwick-Smith — Board-Certified Gynecologist and Certified Menopause Practitioner, author Sexually Woke, Empowering Midlife Wellness podcast host Meg Ellis — Certified Conscious Life Coach & NLP Practitioner, Create Your Fate podcast host Kelley Workman — Integrative Nutrition Health Coach, Master Trainer, Pilates/Yoga instructor Yaniv Shanti — Co-founder of El Despertador—School of Happiness, Mindfulness Teacher & “Happiness Activist” 🎟 EARLY-BIRD $200 OFF with code PURAVIDA - ends May 15 2025 → BOOK YOUR SPOT: https://www.wetravel.com/trips/activating-happiness-in-midlife-wellness-retreat-sumak-travel-guanacaste-66411321

Here is the sixth video in our resistance training series with master trainer Kelley Workman, who shows us four exercises you can do at home in 30 minutes. Watch the first part here: https://www.youtube.com/watch?v=X_YMrHiz2ek Watch the second part here: https://www.youtube.com/watch?v=ma-osU7Bg9E Watch the third part here: https://www.youtube.com/watch?v=qD6Z89vAlqk Watch the fourth part here: https://youtu.be/zXNh5bb0lMo Watch the fifth part here: https://youtu.be/VhFKn5PGfRQ This week will be presenting four additional exercises that you could choose to mix and match with the others. You may choose to master these alone for a month before we continue to add more! The important thing is to be consistent and not get injured, and also provide variety that keeps you interested. Master Personal Trainer - Kelley Workman You can connect with Kelley at www.kelleymoves.com

After taking a short break to finish my second book, I’m now delighted to be doing what I’m most passionate about, which is seeing women one-on-one to co‑create a holistic health span and general wellness plan. I am licensed to practice medicine in both Texas and California, so if you live in either one of those states, or can come to either state, I can’t wait to see you! Licensing laws say that if you are physically sitting in either one of those states for our visit, we are obeying all of the rules. (For patients in other states, you can absolutely schedule a visit with one of my providers in a coaching and education capacity.) With so much information available, it can seem overwhelming to try to optimize our nutrition, movement, hormones, cardiac and neurological wellness, body composition, sleep, emotional and sexual wellness... It can all seem like too much! In our series of three visits, we will create a manageable plan that you can move forward with confidently, and be successful in designing the life that you truly want for your remaining few decades. Here’s how it works: First visit: A registered nurse will gather all of your data regarding your medical history, vital signs, symptoms, and wishes. She will also arrange for your blood to be drawn. Second visit: Once your bloodwork is returned, you’ll spend 90 minutes one-on-one with me! Third visit: Six to eight weeks later, we’ll check in to see how everything is going and adjust as needed. After the third visit, we will regroup and see if your plan is clear—or if you need more support—and my team is here for that too! Email [email protected], and I can’t wait to see YOU!

This week, I'm talking to my friend Bria Gadd, host of the popular podcast "The Period Whisperer." Through her own perimenopause journey, Bria transitioned from being a fitness expert to becoming an expert in functional medicine and nutrition centered on the menstrual cycle, especially for women in those critical years prior to menopause. Bria and I are discussing how to listen to your body to feel better by reducing energy demands and increasing energy input throughout the various stages of our cycle. You can reach Bria through her podcast or via the following links: 🌐 WEB: https://www.briatheperiodwhisperer.com/ 🎙️ PODCAST: https://www.briatheperiodwhisperer.com/the-period-whisperer-podcast 📸 INSTAGRAM: https://www.instagram.com/bria_period_whisperer/

I explored the power of choosing “yes” as a default mode—an approach that can open doors and spark transformation, no matter where you are in life. By intentionally welcoming challenges and unexpected opportunities, I discovered a sense of freedom and potential I hadn’t tapped into before. My recent travels took me through the breathtaking wilderness of my birth country, New Zealand, but the real discovery was how much bigger life becomes when we let curiosity guide us. Saying “yes” doesn’t mean agreeing to everything blindly; it’s about giving ourselves the space to consider what might be possible. Especially in the second half of life, this mindset shift can lead to newfound joy, fulfillment, and personal growth. If you’re ready for a change, try replacing that instinctive “no” with an open-hearted “yes” and see where it leads.

Here is the fifth video in our resistance training series with master trainer Kelley Workman, who shows us four exercises you can do at home in 30 minutes. Watch this video on Youtube today: https://youtu.be/VhFKn5PGfRQ Watch the first part here: https://www.youtube.com/watch?v=X_YMrHiz2ek Watch the second part here: https://www.youtube.com/watch?v=ma-osU7Bg9E Watch the third part here: https://www.youtube.com/watch?v=qD6Z89vAlqk Watch the fourth part here: https://youtu.be/zXNh5bb0lMo This week will be presenting four additional exercises that you could choose to mix and match with the others. You may choose to master these alone for a month before we continue to add more! The important thing is to be consistent and not get injured, and also provide variety that keeps you interested. Master Personal Trainer - Kelley Workman You can connect with Kelley at www.kelleymoves.com

If you’re struggling with restless nights—or just looking to improve your quality of sleep—this video is for you. Today, we’ll talk about why sleep becomes even more crucial in midlife and beyond, and explore how common daily habits and environmental factors can disrupt your rest without you even realizing it. We’ll touch on broad, healthy approaches that can guide you toward more peaceful nights and help you wake up feeling refreshed. I hope this discussion sparks a renewed commitment to better sleep, because it’s one of the most important things we can do for our overall well-being at any age. Let’s get started!

In this video, I’ll walk you through my daily protein intake routine—from breakfast to dinner (plus snacks!)—so you can see exactly how I hit my protein goals. Whether you’re looking to build muscle, lose weight, or just stay healthy, understanding how much protein you need and how to distribute it throughout the day is key. 🔹 Learn how to: ✅ Calculate your personal protein needs ✅ Choose high-quality protein sources ✅ Distribute protein effectively across meals ✅ Avoid common protein intake mistakes 🔹 PROTEIN IN COMMON FOODS LINK https://shorturl.at/q2Lam 🔹 DAVID PROTEIN LINK https://shorturl.at/bcm0n 🔹 WHEY PROTEIN LINK https://www.thorne.com/products/dp/wh... 🔹 FIBER MEND LINK https://www.thorne.com/products/dp/fi... 🔹 CREATINE LINK https://www.thorne.com/products/dp/cr... 🔹 SUPER BEETS LINK https://shorturl.at/P1xQG 🔹 PENDULUM LINK https://pendulumlife.com If you’re trying to optimize your diet and fuel your body the right way, this video is for you! Don’t forget to like, comment, and subscribe for more nutrition tips.

Here is the fourth video in our resistance training series with master trainer Kelley Workman, who shows us four exercises you can do at home in 30 minutes. Watch the first part here: https://www.youtube.com/watch?v=X_YMrHiz2ek Watch the second part here: https://www.youtube.com/watch?v=ma-osU7Bg9E Watch the third part here: https://www.youtube.com/watch?v=qD6Z89vAlqk This week will be presenting four additional exercises that you could choose to mix and match with the others. You may choose to master these alone for a month before we continue to add more! The important thing is to be consistent and not get injured, and also provide variety that keeps you interested. You can connect with Kelley at www.kelleymoves.com

Midlife is a time not only a hormonal change, but an incredible number of other transitions - including our own personal illnesses, children leaving, parents getting sick and dying, marriages and jobs ending…. sometimes it can seem like the world is colluding against you. Today I’m going to share how even these truly worst times can be catalysts to help you to grow into the best version of yourself, and I will share a simple understanding that has got me and my patients through. You got this. 🪷 Join my Well Past Midlife Masterclass to gain a deeper understanding of how to optimize every aspect of your midlife wellness: www.wellpastmidlife.com 💻 Interested in scheduling a virtual coaching session focused on menopause and midlife wellness? Click here: https://completemidlifewellnesscenter.com