©️Barbara Sobel Nutrition 2026

My Kitchen Experiment Went Amok

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…
two swimmers walking into a bay with dramatic clouds

Dressed for a Formal Event that Nobody Else was Attending

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…

Metabolic Syndrome: A Primer

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…
shredded colorful vegetablesBarbar Sobel Nutrition 2026

The Estrobolome: What is Missing From Most Menopause Conversations

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…
bowl containing berries and jar of chia pudding with the lid removed© 2026 Barbara Sobel Nutrition

Fiber and Short Chain Fatty Acids The Underappreciated Nutrients in Bone Health

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…
obscured view of light with circles and stripes

Heart Health: A Whole-Body Perspective

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…
Fiber rich bowl of chia seeds, hemp seeds, blueberries, oats and walnuts

Fiber Facts & Fabulous Recipes

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…
bowls of cereal, nuts, and yogurt

Managing Blood Sugar and CGMs

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…
flowers in field

Hormone replacement is not a “set-it-and-forget-it” situation

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…
skeleton hanging in palm trees

Osteoporosis: It is Not Just A Woman’s Disease

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,"…
artisan sheep yogurt jars

Bone Health More Than Calcium, Strength Training, and DEXA Scans

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…
reading from a continuous glucose monitorBarbaraSobel2025

Blood Sugar Imbalances: What They Tell Us

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…
bowl with pomegranate seeds and chunks of kiwiBarbara Sobel 2025

Diet & Lifestyle Habits to Reduce Cardiometabolic Risk

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…
tree lined walk wayBarbara Sobel 2025

Simple Steps to Help Calm Stress and Inflammation

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…
thinly sliced cucumber, radish, yellow beets for dippingBarbaraSobel 2025

Mindful Eating: A Strategy for Midlife

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…
fall tree with yellow and red leaves© BarbaraSobel 2024

Holiday Time: Recommit to Self-Care

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…
sheet pan of roasted brussels sprouts and fresh, raw pomegranates©barbarbasobel2024

Gluten Free and Dairy Free Recipe Guide

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…
Barbara Sobel with vote t-shirt@2024 Barbara Sobel

Election Stress: 5 Ways to Feel Better

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…
cherries with stems@BarbaraSobel2024

Summer: A Great Time to Practice Mindful Eating

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…
picture from fish market with small fish@barbarasobel2023

Sustainable Seafood: It’s time to learn more

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…
screen shot of article titled 7 Anti-Inflammatory Dinner Ideas (That Also Support Your Gut Health)

7 Anti-Inflammatory Dinner Ideas (That Also Support Your Gut Health)

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,…
holding up book titled Obesity: The Modern Famine

Book Recommendations: And some gentle reminders

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…
grey heart shapes behind a brown backgroung

Heart Health: Cardiovascular disease is the number one cause of death in the U.S. for both men and women

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…
Bowl of garlic@barbarasobel

Preventing Colds and Flu: A best defense is a good offense

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…