Ladies, You've Been Lied To….

YOU’VE BEEN LIED TO.

Ladies, you’ve been lied to about how to train, how to eat, and how to take care of your body.

Let’s walk through why.

🧠 How We Got Here

For most of the 20th century, fitness for women was marketed around being:

• slim

• graceful

• “feminine”

That meant:

• aerobics

• dance classes

• light weights

• high-rep, low-resistance workouts

Strength training?

That was considered masculine.
Even undesirable.

🏋️ The Shift (But Not Really)

Things started to change in the 80s and 90s. Women began lifting more. Strength became more accepted.

Fast forward to today…

We talk about:

• strength

• confidence

• longevity

But look closer.

A lot of what’s being sold is still:

👉 cardio with weights
👉 sweat-based workouts
👉 exhaustion without progression

Same concept. New packaging.

And the fear of “getting bulky”?

Still very real.

🔬 The Metabolism Myth

You’ve probably heard:

“Your metabolism slows down at 40.”

That’s not exactly true.

Research shows:

• metabolism is relatively stable from ages 20–60

• noticeable declines happen later (mid-60s+)

• some changes begin in the 40s—but not a dramatic crash

So what’s actually happening?

⚠️ What Does Change in Midlife

It’s not just metabolism.

It’s:

• muscle loss

• reduced activity

• poor sleep

• hormonal shifts (perimenopause / menopause)

These factors change how your body:

• uses energy

• stores fat

• responds to food

🧠 The Real Problem

Life gets busy.

Priorities shift.

And slowly:

• you move less

• you eat more processed food

• you lose muscle

And muscle is the one thing that helps:

• protect your metabolism

• improve strength

• support longevity

• maintain body composition

🔁 The Cycle Most Women Get Stuck In

You might recognize this:

• starting over every Monday

• bouncing between programs

• trying something new every few weeks

• feeling exhausted but not progressing

Or…

Buying supplements that promise everything and deliver nothing.

Let’s be honest:

👉 Detox is marketing.
👉 Your liver and kidneys already do that job.

Don’t fall for it.

🧭 What Actually Works

It’s not complicated.

It’s just not easy to stay consistent.

🔹 Strength Training

2–3 times per week
Learn to lift. Progress over time. Challenge yourself.

🔹 Nutrition

Protein-focused
Add fiber
Eat a variety of real foods

🔹 Sleep

If your sleep is off, fix that first.
Everything else becomes harder without it.

🔹 Conditioning

1–2 days of higher intensity work

🔹 Daily Movement

Walk more
Hydrate more

🧠 The Truth

This feels overwhelming for most people.

Not because it’s complicated.

Because it requires consistency.

🔥 What I Actually Coach

I don’t just coach workouts.

I coach behavior change.

Because that’s what this really is:

👉 Learning how to take care of yourself
👉 Building habits that stick
👉 Creating a system you can actually follow

🟦 FINAL THOUGHT

You don’t need more information.

You need a simple plan—and the ability to follow it consistently.

👉 If this hit home and you’re tired of starting over, just reply to this email or message me.

I’ll help you build something that actually works.

— Jared

The Supplement Guide For Midlife

What Actually Works, What Matters, and What to Avoid

Walk into any supplement store and you’ll see hundreds of options promising energy, fat loss, hormone balance, and longevity.

Most of it is unnecessary.

Some of it is helpful.

Very little of it is essential.

If your goal is to build strength, improve energy, and support your health in midlife, the conversation needs to shift away from hype and toward physiology.

This is a science-based breakdown of what actually works—and why.

Start Here: Supplements Only Work If the Foundation Is in Place

Before we talk about supplements, we need to be clear about something:

They are not the driver.

They are support.

Strength training, protein intake, daily movement, sleep, and stress management will always produce the majority of your results.

Supplements help reinforce those systems—not replace them.

Supplement Quality Matters More Than Quantity

Not all supplements are created equal.

The industry is largely unregulated, which means:

• Ingredient quality varies

• Dosing can be inconsistent

• Fillers and contaminants are common

If you’re going to invest in supplements, they should be:

• Third-party tested

• Transparently sourced

• Clinically dosed

Form and sourcing matter just as much as the supplement itself.

Tier 1: The Foundation Supplements (Highest Return on Investment)

Protein (The Most Overlooked Driver of Strength and Metabolism)

Protein is not just about muscle.

It is foundational to:

• Metabolism

• Hormonal health

• Recovery

• Longevity

Protein provides essential amino acids—especially leucine—which triggers muscle protein synthesis (MPS).

The Reality of Midlife: Anabolic Resistance

As women move into midlife, the body becomes less responsive to protein intake.

This is called anabolic resistance.

What this means:

• You need more protein to stimulate muscle building

• Small, low-protein meals are no longer effective

This is one of the primary drivers of:

• Muscle loss

• Slower metabolism

• Reduced strength

What Works

You need:

• 25–35g of protein per meal (minimum)

• Enough leucine to trigger MPS

• Consistency across the day

Daily Target:
75–100g+

Protein Quality Matters

If you supplement, quality matters.

Whey Protein Isolate

• Higher protein content

• Lower lactose

• Faster absorption

Whey Protein Hydrolysate

• Pre-digested for rapid absorption

• Easier on digestion

• Faster delivery of amino acids

These forms provide higher leucine content and more efficient stimulation of muscle protein synthesis.

Creatine Monohydrate (Strength, Brain Health, Longevity)

Creatine increases phosphocreatine stores, improving ATP regeneration—your body’s primary energy system for strength and power.

But its impact goes beyond muscle.

Expanded Benefits

Research supports creatine for:

• Increased strength and training capacity

• Cognitive performance and mental fatigue resistance

• Neuroprotection and brain energy metabolism

Higher intakes appear to enhance cognitive benefits, particularly under stress or sleep deprivation (Avgerinos et al., 2018; Dolan et al., 2019).

Dosing Strategy

• Minimum: 5g daily

• Optimal:10–15g daily, split into 2–3 doses

Quality Matters: Creapure®

Use creatine derived from Creapure® for:

• Purity

• Consistency

• Safety

Important Note

Do NOT mix creatine in hot liquids like coffee.

Use cold or room-temperature liquids to preserve its effectiveness.

Magnesium Glycinate (Recovery, Sleep, Stress, and Metabolic Health)

Magnesium is one of the most overlooked and impactful nutrients in the body.

It is involved in over 300 enzymatic processes, including:

• Energy production (ATP metabolism)

• Muscle contraction and relaxation

• Nervous system regulation

• Blood sugar control

Why Magnesium Matters More in Midlife

Stress, poor sleep, and dietary gaps all contribute to lower magnesium levels.

Low magnesium is associated with:

• Poor sleep quality

• Increased anxiety and stress response

• Muscle tightness and fatigue

• Reduced insulin sensitivity

Magnesium and Sleep (This Is Big)

Magnesium helps regulate:

• GABA (your calming neurotransmitter)

• Melatonin production

• Nervous system downregulation

Research shows magnesium supplementation improves:

• Sleep efficiency

• Sleep onset

• Overall sleep quality (Abbasi et al., 2012)

Magnesium and Metabolic Health

Magnesium also plays a role in:

• Glucose regulation

• Insulin sensitivity

Low levels are linked to increased risk of metabolic dysfunction.

Why Glycinate?

Magnesium glycinate is:

• Highly bioavailable

• Gentle on digestion

• Less likely to cause GI distress

Practical Use

Dose: 300–400 mg in the evening

This supports:

• Sleep

• Recovery

• Nervous system balance

Vitamin D + K2 (Full-System Health, Not Just Bones)

Vitamin D is not just a vitamin.

It functions like a hormone and affects nearly every system in the body.

What Vitamin D Does

Vitamin D receptors exist in:

• Muscle tissue

• Immune cells

• Brain

• Hormonal systems

It impacts:

Bone Health
Supports calcium absorption and bone density

Muscle Function
Low levels are linked to reduced strength and higher fall risk (Bischoff-Ferrari et al., 2004)

Immune Function
Helps regulate inflammation and immune response

Hormonal and Metabolic Health
Linked to insulin sensitivity and mood regulation

What the Research Shows

Low Vitamin D levels are associated with increased risk of:

• Cardiovascular disease

• Autoimmune conditions

• Certain cancers

• All-cause mortality

A large meta-analysis (The BMJ, Chowdhury et al., 2014) found higher Vitamin D levels were associated with reduced mortality risk.

Sunlight Changes the Equation

Your body naturally produces Vitamin D through sun exposure.

If you:

• Spend time outside regularly

• Get consistent sunlight on skin

You may not need high-dose supplementation.

Practical Application

• Winter / low sun exposure: supplement (1,000–5,000 IU as needed)

• Spring and summer / regular sun exposure: often no supplementation needed

This should be seasonal, not automatic.

Vitamin K2

Vitamin K2 helps direct calcium into bones instead of arteries.

Important:
Avoid if on blood thinners unless directed by your physician.

Multivitamin (Support, Not a Fix)

A multivitamin helps fill gaps.

It supports consistency—but does not replace real food.

Tier 2: High-Value Additions

Ashwagandha (Stress, Recovery, Performance)

Supports the HPA axis and reduces cortisol.

Research shows improvements in:

• Strength

• Recovery

• Sleep

• Stress markers

Caffeine (Use With Intention)

Improves performance and focus.

Best used strategically.

Beta-Alanine and Citrulline Malate

Helpful for endurance and high-rep work.

Not essential.

Iron (Only If Needed)

Iron supports oxygen transport and energy production.

Low levels can lead to fatigue and poor performance.

Important:

• Test first

• Supplement only if needed

A high-quality option like Thorne iron is well absorbed when required.

The Real Stack (What Actually Moves the Needle)

If we strip everything down:

• Strength training 2–3x per week

• Protein at every meal

• Daily walking

• Sleep and recovery

• Stress management

This is your foundation.

Everything else supports it.

A Simple, Effective Supplement Stack

Start here:

• Protein (whey isolate or hydrolysate)

• Creatine monohydrate (Creapure®, 5g minimum, 10–15g split doses optimal)

• Magnesium glycinate (evening)

• Vitamin D + K2 (seasonally, as needed)

• Multivitamin

Add if needed:

• Ashwagandha

• Iron (if deficient)

• Caffeine (strategically)

Final Thought

The goal is not to take more supplements.

The goal is to take the right ones, at the right time, for the right reasons.

Simple. Consistent. Progressive.

That’s how you build strength, energy, and long-term health.

Why We Start and Don’t Finish (And How to Actually Build Habits)

Why We Start Things and Don’t Finish Them (And How to Change It)

Why do we start things and not finish them?

Why do we wait until that magical day, Monday, to finally “start” something?

Then Monday comes.

We’re too busy. Not motivated. Or we realize we don’t actually have a plan or know what to do.

Or maybe you’re like me.

You go all in on research. You find the experts, listen to podcasts, read articles, and then fall down YouTube rabbit holes like Alice. You start building the perfect plan.

Which leads to more information. More content. More things you feel like you need to learn first.

Then someone recommends a book.

So you buy it. Or three.

You don’t finish them, but it feels good knowing you have them. Just in case. You might even tell your friends you’ve read them, but really, you’ve only cracked one open.

At this point, you’ve done a lot of work. Just not the kind that actually moves you forward.

You’re digesting information like the Sarlacc in Return of the Jedi. Slow. Very slow.

Then eventually, you decide to start.

And you realize you don’t really know what you’re doing.

So you stop.

Or perfection shows up.

It’s not good enough. You redo it. You get frustrated. You start over. Or you quit.

Do I have ADD? Probably.

But that’s not the real problem.

The problem is not learning by doing the damn thing.

The Trap of Consuming Instead of Doing

Look, if you’re trying to understand quantum mechanics or prove string theory, yes, you need information.

But even then, you don’t just sit and consume forever.

You test. You experiment. You start small.

You learn by doing.

You have to write to become a writer. You have to run to become a runner. You have to cook to become a chef.

So grab a recipe and get in the kitchen.

Did you—or your child—learn to ride a bike by watching videos or reading books?

No.

You got on the bike.

We Are Overloaded With Information

Every day we are bombarded with information.

Health. Fitness. Nutrition. Hormones. Mindset.

Some of it is great. Some of it feels conflicting. It gets overwhelming.

There are experts I trust and follow. That matters.

But here’s the truth.

Most people already know what to do.

The problem is doing it consistently.

Building habits can feel like staring up at El Capitan. You know you have to go up and over, not around.

Start Smaller Than You Think

Does one hour sound like too much?

What about 30 minutes?

Still too much?

Try 15.

Start there.

Actually do something for 15 minutes.

Walk. Cook a real meal. Do a few push-ups. Pick up some weights.

Once you start, you’ll often do more. But even if you don’t, you’ve still started.

And that matters.

Your Brain Is the Limiting Factor

Your body is capable of far more than you think.

Your brain is usually what holds you back.

Mine too.

We overthink. We hesitate. We wait for perfect conditions.

They never come.

What Kids Can Teach Us

If you have kids, watch them.

They try things every day. They fail, try again, and keep going.

They don’t sit around overanalyzing. They build habits through repetition.

I saw this with my son recently.

He wanted to run a full route tree and catch every pass. We didn’t leave until he got it right.

It took 10 tries.

We finally nailed it.

Then it was my turn. I laid out for the last catch.

That moment was a core memory for both of us.

But it only happened because we started years ago. One throw at a time. One rep at a time.

That’s how habits are built. That’s how skills develop.

The Bottom Line

Your body can do amazing things.

It’s your mind that often gets in the way.

Start Now

Start with 15 minutes.

Walk. Lift. Cook. Move. Play with your kids. Jump rope. Ride a bike.

Anything is better than nothing.

Zero times zero is still zero.

That still math’s.

You can do this.

And if you need structure, accountability, or guidance…

Get a coach.

Final Thought

You don’t need more information.

You need to start.