Dr. Adrienne LaMora

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Dr. Adrienne LaMora Nutrition/health coach, educator, CrossFit fanatic, author, wife and mother. No one else can heal you but you!

My passion is to empower people to take charge of their own health and wellness through nutrition, exercise and mindfulness.

When women think about lifting weights, they often think about building muscle, improving metabolism, or changing body c...
10/16/2026

When women think about lifting weights, they often think about building muscle, improving metabolism, or changing body composition.

But there’s another reason to challenge your body with resistance training.

Your bones respond to mechanical loading, too.

As estrogen levels decline around menopause, bone loss can accelerate, making bone health an increasingly important part of fitness.

Research suggests that appropriately supervised, progressive high-intensity resistance and impact training can improve bone density and physical function in postmenopausal women with low bone mass.

That means strength training isn’t just about how much you can lift today.

It’s about investing in a stronger, more capable body for the decades ahead.

Train your muscles. Challenge your bones. Build strength for life.

REFERENCES 📚

1. Watson SL, et al. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
2. International Osteoporosis Foundation. Exercise and Bone Health. https://www.osteoporosis.foundation/patients/prevention/exercise
3. Bone Health & Osteoporosis Foundation. Exercise for Your Bone Health.https://www.bonehealthandosteoporosis.org/wp-content/uploads/ExcerciseForYourBoneHealth.pdf

You can lift heavy, train consistently, and prioritize fitness. But what happens during the rest of your day?Research sh...
10/15/2026

You can lift heavy, train consistently, and prioritize fitness. But what happens during the rest of your day?

Research shows that prolonged sedentary time is associated with increased risks of cardiovascular disease, type 2 diabetes, and premature death.

And while exercise provides substantial protection, incorporating movement throughout the day offers additional opportunities to support your health.

For women in their 40s and 50s, think beyond the gym:

✔️ Take short walking breaks throughout the day.

✔️ Stand up and move between long periods of sitting.

✔️ Walk after meals when possible.

✔️ Take the stairs and find opportunities for everyday movement.

✔️ Keep lifting heavy to build and maintain strength.

The goal isn’t to exercise constantly. It’s to create a lifestyle where movement is the norm, not the exception.

Strong in the gym. Active in everyday life. That’s an investment in longevity.

REFERENCES 📚

1. Bull FC, et al. (2020). World Health Organization 2020 Guidelines on Physical Activity and Sedentary Behaviour. British Journal of Sports Medicine, 54, 1451–1462. https://doi.org/10.1136/bjsports-2020-102955

2. Ekelund U, et al. (2016). Does Physical Activity Attenuate, or Even Eliminate, the Detrimental Association of Sitting Time With Mortality? A Harmonised Meta-analysis of Data From More Than 1 Million Men and Women. The Lancet, 388, 1302–1310. https://doi.org/10.1016/S0140-6736(16)30370-1

3. Dunstan DW, et al. (2012). Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses. Diabetes Care, 35, 976–983. https://doi.org/10.2337/dc11-1931

For decades, women were encouraged to exercise to burn calories, lose weight, and take up less space.But what if we chan...
10/13/2026

For decades, women were encouraged to exercise to burn calories, lose weight, and take up less space.

But what if we changed the goal?

What if we trained to lift heavier, move confidently, protect our independence, and build a body capable of doing more?

Research consistently shows that progressive resistance training improves muscular strength in middle-aged and older adults.

And challenging weights have an important place in that equation. Heavier loads are particularly effective for developing maximal strength.

For women in their 40s and 50s, strength training isn’t simply about changing how your body looks.

It’s about investing in what your body can DO.

Stop training just to be smaller. Start training to become stronger.

References:

Fragala MS, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019;33(8):2019–2052.

Schoenfeld BJ, et al. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. 2017;31(12):3508–3523

Burning, gritty, watery, or irritated eyes are often blamed on allergies or too much screen time.But hormonal changes du...
10/08/2026

Burning, gritty, watery, or irritated eyes are often blamed on allergies or too much screen time.

But hormonal changes during midlife may also play a role.

Dry eye disease is more common in women, particularly after menopause. Changes in s*x hormones can affect the tear film and the glands that help keep our eyes comfortable.

And here’s something surprising: watery eyes can actually be a symptom of dry eye disease.

If you’re constantly reaching for eye drops, don’t automatically dismiss it as normal aging.

A comprehensive eye exam can help identify what’s causing your symptoms and which treatments may help.

References 📚
Schaumberg DA, et al. Prevalence of Dry Eye Syndrome Among US Women. American Journal of Ophthalmology. 2003;136(2):318–326.

Sullivan DA, et al. TFOS DEWS II S*x, Gender, and Hormones Report. The Ocular Surface. 2017;15(3):284–333.

Strength is how much force your muscles can produce. Power is how quickly they can produce it.Why does that matter as we...
10/06/2026

Strength is how much force your muscles can produce. Power is how quickly they can produce it.

Why does that matter as we age?

Muscle power tends to decline faster than strength and is closely connected to everyday abilities like getting out of a chair, climbing stairs, walking confidently, and reacting quickly when you lose your balance.

Research suggests appropriately designed power training may improve physical function in older adults, and newer research specifically in women also supports functional exercise for maintaining strength, power, and independence.

References:

Talar K, et al. Comparison of Power Training vs Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis. JAMA Network Open. 2022;5(5):e2211623.

Izquierdo M, et al. International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines.

Effects of functional exercise on healthy aging in women over 60 years of age: A systematic review and meta-analysis. Experimental Gerontology. 2026. Seventeen randomized trials involving 968 women were included.

During midlife, changes in hormones, muscle mass, fat distribution, and insulin sensitivity can influence metabolic heal...
10/01/2026

During midlife, changes in hormones, muscle mass, fat distribution, and insulin sensitivity can influence metabolic health.

Your mitochondria, the tiny structures that help your cells produce energy, are part of that story too.

So what actually helps?

• Build muscle. Strength training supports lean mass and metabolic health.

• Move aerobically. Walking, cycling, swimming, and other cardio help train your body’s energy systems.

• Eat enough protein. Especially important when preserving muscle becomes a priority.

• Think beyond the scale. Strength, waist circumference, blood sugar, cholesterol, blood pressure, and fitness matter too.

📚 References:
International Menopause Society. International Menopause Society recommendations and key messages on women’s midlife health and menopause. Climacteric. 2026. The recommendations emphasize regular exercise for midlife women, including at least 150 minutes of moderate-intensity activity weekly plus two resistance-training sessions.

Liu C, et al. Effects of concurrent training on body composition, metabolic, and inflammatory outcomes in postmenopausal women: a meta-analysis. BMC Women’s Health. 2026;26:186.

MacGregor K, et al. S*x differences in skeletal muscle metabolism in exercise and type 2 diabetes mellitus. Nature Reviews Endocrinology. 2025;21:166–179.

Hevener AL, et al. The Impact of Skeletal Muscle ERα on Mitochondrial Function and Metabolic Health. Endocrinology. 2020.

Iron deficiency is common in women, and heavy menstrual bleeding is a major cause during the reproductive years. Importa...
09/29/2026

Iron deficiency is common in women, and heavy menstrual bleeding is a major cause during the reproductive years. Importantly, iron stores can become depleted before someone develops full iron-deficiency anemia.

Symptoms can include fatigue, difficulty concentrating, restless legs, reduced exercise tolerance, and sometimes unusual cravings such as chewing ice.

And heavy periods shouldn’t automatically be dismissed as something women simply have to tolerate.

If you’re experiencing persistent fatigue or heavy menstrual bleeding, talk with your healthcare provider. A medical evaluation can help determine whether iron deficiency, anemia, or something else is contributing.

Sometimes “I’m just tired” deserves a closer look.

References:
Munro MG, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. American Journal of Obstetrics & Gynecology. 2023;229(1):1-9.

Weyand AC, et al. Diagnosis and management of iron deficiency in females. CMAJ. 2025.

Munro MG. Heavy menstrual bleeding, iron deficiency, and iron deficiency anemia: Framing the issue. International Journal of Gynecology & Obstetrics. 2023;162(S2):7-13.

Brain fog can be one of the most frustrating and surprising symptoms of perimenopause.Women commonly describe forgetfuln...
09/28/2026

Brain fog can be one of the most frustrating and surprising symptoms of perimenopause.

Women commonly describe forgetfulness, difficulty concentrating, losing their train of thought, trouble finding words, and feeling more mentally scattered during the menopause transition.

Research suggests these cognitive changes are real and may be influenced by changing hormone levels, along with other factors common in midlife such as sleep disruption, hot flashes, stress, and mood changes.

The reassuring part? For many women, these changes are not a sign of dementia, and cognitive performance generally remains within normal limits.

If brain fog is new, significant, or interfering with everyday life, however, it’s worth discussing with your healthcare provider. Other causes such as sleep disorders, thyroid problems, medication effects, depression, or nutritional deficiencies may need to be considered.

You don’t have to dismiss it as “just getting older.”

📚 References:

Williams M, Maki PM. A Review of Cognitive, Sleep, and Mood Changes in the Menopausal Transition: Beyond Vasomotor Symptoms. Obstetrics & Gynecology. 2025;146(3):350-359.

The Menopause Society. Perimenopause.

The Menopause Society. Menopause and Brain Health.

Women deserve fitness advice grounded in women’s physiology. In our 40s and 50s, we can keep pursuing strength, power, a...
09/24/2026

Women deserve fitness advice grounded in women’s physiology. In our 40s and 50s, we can keep pursuing strength, power, and performance while paying attention to how we fuel and recover along the way.

Strength, power, and conditioning all matter in midlife. Resistance training can improve strength and physical performan...
09/23/2026

Strength, power, and conditioning all matter in midlife. Resistance training can improve strength and physical performance in adults, and research has found benefits from supervised, high-intensity resistance and impact training in postmenopausal women with low bone mass.

Start where you are, then build strength by gradually increasing the challenge.

📚Reference: American College of Sports Medicine: 2026 Resistance Training Guidelines⁠ · LIFTMOR randomized trial⁠

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