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Nutrition, Lifestyle & Hormone Education for Midlife Women

25/08/2026

From Emily Sadri, a nurse practitioner. Nothing wrong with using vaginal estrogen if you need it though!

22/08/2026

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This is my very unofficial, incomplete and very cheeky HRT tier list.

It’s based on 11+ years of coaching women through menopause, my own experience using HRT, years of studying the science, learning from experts and mentors, and reading far more of the literature than is probably reasonable.

So yes, I have opinions. Strong ones, even.

But here’s the important part: this isn’t a prescription, and there is no universal “best” HRT. What works beautifully for one woman may be completely wrong for another.

Consider this my opinion, not gospel truth.

And here’s where it gets interesting: some of my opinions have changed…

Over the last few years , I’ve listened closely to women’s feedback and taken a deeper look at physiologic hormone replacement, including the Wiley protocol. I’ll be talking about what changed my thinking and what I’m reconsidering in my next newsletter.

And before you think, “Great, another person who’s going to email me three times a week…”

Nope. My newsletter comes approximately once a month. No inbox clutter. Just one thoughtful email.

If you want in, get on my email list. Just send me a DM and let me know that you’re interested and I’ll give you the link to sign up. This is actually not an automation, you’ll have to send me DM for the link.

That and S tier all the way 💪

18/08/2026

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Midlife really is an inflection point.

Honestly, I think one of the most important things to have in your life is intellectual curiosity.

Especially where your health is concerned.

I remember as a young child looking at my mother’s nursing textbooks. I think that was the genesis of my fascination with the body and biology.

Part of me really regrets not going to medical school but I suppose God had other plans for me.

I 🧡 learning and reading science.

Just yesterday, while doing a little bit of research on HRT on running high estrogen levels in the postmenopausal phase of life, I learned that pregnancy carries both a transient increased risk of breast cancer and a longer term reduction in breast cancer risk. There’s more to this story and I’ll be sharing it in my next newsletter.

Did you know that pregnancy actually carries a transient increased risk of breast cancer?

I didn’t know that. Isn’t it great to always be learning? I cant imagine ever not learning.
Learning is oxygen.

If you’d like to get on my newsletter, I think if you comment the word list or email below, the automation should trigger, and you will be sent to the link. If it doesn’t, feel free to send me a DM and I will give you the link directly.

I only email approximately one time per month. Sometimes more if you’ve signed up for a specific thing but I don’t spam you.

Photo is AI. Musings are all mine.

16/08/2026

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Minerals are absolutely FOUNDATIONAL to your health and you must get them every day from outside sources - food and water (and sometimes supplements).

This is unlike quite a few vitamins which your body has the ability to produce on its own - the biggest example of which is vitamin D from sunlight on your skin. Your gut can produce quite a few B vitamins as well and vitamin K.

Your body can produce zero minerals. Zero.

Yes, their importance cannot be understated.

They mainly get enzymes to work in the body and known not just digestive enzymes.

Enzymes are tiny proteins that help make almost every chemical reaction in your body happen efficiently. Think of them as your body’s “workers” or catalysts. They help break things down, build things up, and transform substances into forms your body can use.

Without good enzyme function, most of the chemical reactions that keep you alive would happen far too slowly. They’re essential for turning the food you eat into energy, building and repairing tissues, and keeping your cells functioning properly.

Enzymes run on minerals!

Are you signed up for my minerals and menopause class? I’m not sure when it will happen (hoping for the end of the summer), but you need to be on the list to be notified about it because enrollment will be limited. It’s a free class.

Comment MMC to get the sign-up link so that you can put your name on the list.

13/08/2026

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I’m blurring her face because this isn’t about dragging her. It’s about the message.

Being 48 and “not on hormones” isn’t a flex. It’s just where you are in the timeline. Your body hasn’t finished the transition yet, which means you haven’t actually lived in a fully changed post menopausal body.

She may know what it feels like when estrogen is fluctuating/declining and it seems that she’s found strategies that have mitigated symptoms for her and that’s great, but it’s quite a different picture when it is GONE. Like completely gone.

I love the strength, the discipline, the muscle. Genuinely. Healthy habits matter and I’ll never knock that. But lifting weights and eating well is not the same conversation as hormone decline/absence. They’re different issues that often get lumped together as if to say one will take care of the other.

And you can’t really speak with authority about “mistakes women make in perimenopause” if you haven’t lived through the whole process yourself, maybe haven’t even started it.

Come back and talk to me when you’re late stage postmenopausal, we’re talking 10+ years past your final period, and tell me if the healthy lifestyle alone is still holding the line. That’s when this conversation actually has weight.

If you’re looking for a place where you’re guided by someone with real clinical experience, who’s worked with hundreds of women through this exact transition, and who’s living in a postmenopausal body herself, I’m opening up a way to work with me soon.

I’m a little different than a lot of HRT/menopause coaches. I don’t chase every trend and shiny object, and I’m not selling aspirational marketing either. I’m pragmatic, scientifically grounded, and holistic. Healthy habits and hormone support aren’t an either/or, and in a space this noisy, you deserve someone who stays grounded in the middle, aspirational enough to help you feel your best, skeptical enough to keep you from wasting your money chasing every trend.

Comment “WK2” to get a message from me that will give you a link to be put on the interest list.

And if for some reason, the automation doesn’t work, just send me a DM, I’m a real person who will respond 😁

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