I like to call myself a kitchen explorer. When I got my first apartment in my 20’s, the first cookbook I bought myself was an Italian cookbook. Every recipe had a short story, a list of ingredients, and some directions. I learned to cook by tasting, making adjustments, and making mistakes, although most of them… Continue Reading My Kitchen Experiment Went Amok
For over two years, a few mornings a week, I would get up in the dark, put on my swimsuit, a big lined swim coat, and a thick beanie. I made a cup of coffee, got into my car, and drove to a quiet bay. I made a date with a good friend and joined… Continue Reading Dressed for a Formal Event that Nobody Else was Attending
Nobody wakes up and feels like they have metabolic syndrome. It builds quietly while we are managing the symptoms we can feel. Knowing what to look for and being willing to make diet and lifestyle changes are among the most proactive steps we can take to support our long-term health. Metabolic syndrome is one of… Continue Reading Metabolic Syndrome: A Primer
I find it fascinating that there is a community of bacteria deep in your gut whose entire job is to manage your estrogen. Most women have never heard of it. But in perimenopause, it becomes one of the most important systems in your body. We are starting to learn more about a specialized community of… Continue Reading The Estrobolome: What is Missing From Most Menopause Conversations
When we think about bone health, the conversation usually starts with calcium, vitamin D, strength training, and bone density scans. These are all important, but they don’t tell the whole story. A new longitudinal study published in Osteoporosis International (PMID: 41622331) adds an important layer to how we think about bone health in midlife. The… Continue Reading Fiber and Short Chain Fatty Acids The Underappreciated Nutrients in Bone Health
Cardiovascular disease is the number one cause of death in women. When we talk about cardiovascular health, the conversation often starts and ends with cholesterol numbers and blood pressure readings. Those markers matter, but they are only part of the story. For women, especially in midlife, cardiovascular health is also influenced by stress, sleep, nervous… Continue Reading Heart Health: A Whole-Body Perspective
Fiber is often an unsung yet essential nutrient for all of us, especially for women in midlife. Midlife brings physiological changes, from shifting hormones, weight gain, increases in insulin resistance, cholesterol, blood pressure, muscle and bone loss, to changes in the microbiome and increases in inflammation, all of which can elevate chronic disease risk. Getting enough… Continue Reading Fiber Facts & Fabulous Recipes
Blood sugar balance impacts almost every part of how you feel, long before a diagnosis ever happens. Things like: Afternoon energy crashes 3 AM wake-ups Mood swings Cravings you can’t explain Struggling with weight despite “doing everything right” These are all early signs that your blood sugar levels may be fluctuating more than they should.… Continue Reading Managing Blood Sugar and CGMs
I often talk about how we need to check in with our diet and lifestyle habits as we age to make sure that they are still working for us. Are we getting enough protein, fiber, and colorful vegetables? Are we drinking enough water? Building muscle, moving throughout the day, and getting the right kind of… Continue Reading Hormone replacement is not a “set-it-and-forget-it” situation
Osteoporosis is something that we know is, unfortunately, prevalent in post-menopausal women. An article came across my desk this week with some quite surprising news, at least to me.While osteoporosis has long been labeled a “women’s disease,” it also affects men, and often with more severe consequences. 1 in 2 women and 1 in 4… Continue Reading Osteoporosis: It is Not Just A Woman’s Disease
Two months ago, I had a long-awaited and planned total knee replacement. One of the reasons I chose to do the replacement now instead of continuing to wait is that I have some osteopenia in the hip of the leg with my knee issues. I found I was continually offloading my weight off that knee,… Continue Reading Bone Health More Than Calcium, Strength Training, and DEXA Scans
When most people hear “blood sugar,” they think prediabetes or diabetes. But what if I told you that blood sugar balance impacts almost every part of how you feel, long before a diagnosis ever happens? Things like: Afternoon energy crashes 3 AM wake-ups Mood swings Cravings you can’t explain Struggling with weight despite “doing everything… Continue Reading Blood Sugar Imbalances: What They Tell Us
February is Heart Health Month; if you’re in midlife, this one’s for you. When I talk about heart health, I am really talking about something more comprehensive: cardiometabolic disease. It develops when metabolic dysfunction—like high blood sugar, unhealthy cholesterol levels, and inflammation—damages your cardiovascular system. Cardiometabolic disease includes: Heart disease Stroke High blood pressure Type… Continue Reading Diet & Lifestyle Habits to Reduce Cardiometabolic Risk
It’s no secret that life feels more stressful than ever. With schedules and commitments that leave us rushing from one thing to another, worrying about the “what-ifs” on repeat, skipping meals or making less than optimal choices because we don’t have time, overexercising or pushing our limits daily, feeling unsafe in our environment, and everything that… Continue Reading Simple Steps to Help Calm Stress and Inflammation
As we move through midlife, many of us experience shifts in our bodies, energy levels, and overall health. It’s easy to feel overwhelmed by these changes and the sheer volume of advice about how to eat and live well. But one simple, transformative practice—mindful eating—can help us regain control, foster a better relationship with food,… Continue Reading Mindful Eating: A Strategy for Midlife
As we enter the holiday season, it is a perfect time to recommit to our health routines. Here are some tips to help you boost your healthy routines. Recommit to Self-Care Self-care is so easy to ignore. But even small commitments add up to make a big difference. Maybe choose one of these things to… Continue Reading Holiday Time: Recommit to Self-Care
You are probably thinking about Thanksgiving and what you are going to cook. This time of year can be challenging if you are following a special diet (such as gluten- and/or dairy-free). Whether your holiday table is small and cozy or large and full of people, this is a great time to spice… Continue Reading Gluten Free and Dairy Free Recipe Guide
You might not know this about me, but my first career was working on campaigns and then for elected officials. During those years, I felt a lot of stress around elections, and while I don’t work in that field anymore, I still feel stress around elections. With the news cycle heating up, I know it… Continue Reading Election Stress: 5 Ways to Feel Better
Mindful eating is a practice, and like many others, I could use a little more practice. Eating slower often means more satisfaction with the food we eat. We enjoy it more, and it fills us up in many ways. When we eat quickly, we don’t really taste what we are eating, and we don’t give… Continue Reading Summer: A Great Time to Practice Mindful Eating
I have had more than one new client recently who has told me they are either hesitant to eat fish, flat out don’t like it, or don’t know how to cook it. Indeed, many poor fishing practices are not good for the environment, and some of the larger fish can have a build-up of mercury… Continue Reading Sustainable Seafood: It’s time to learn more
I was recently interviewed for an article on RealSimple.com about inflammation, the anti-inflammatory diet, and how to make easy, nourishing meals that help lower inflammation and support a healthier gut. The article links to some great recipes, so read down to the end. You can find the whole article at https://www.realsimple.com/anti-inflammatory-dinner-ideas-8620796.
I always have my nose in a couple of books at once. I love to read novels before I go to sleep and health and wellness books when I have a few minutes during the day, or I am researching a specific topic for a client. Here is what I am enjoying right now. Obesity:… Continue Reading Book Recommendations: And some gentle reminders
Did you know that cardiovascular disease is the number one cause of death in the U.S. for both men and women? While women may have a lower risk of cardiovascular disease before menopause, that risk increases after menopause when estrogen, which is cardioprotective and anti-inflammatory, declines. In menopause, many women also see increases in blood… Continue Reading Heart Health: Cardiovascular disease is the number one cause of death in the U.S. for both men and women
Here in the US, fall and winter are typically considered cold and flu season. School is in session, the weather is cold and often wet, and we tend to spend more time inside, which gives us ample opportunities to spread germs to each other. While I wish I could give you (and me) a handful… Continue Reading Preventing Colds and Flu: A best defense is a good offense
©️Barbara Sobel Nutrition 2026
