Molly Galbraith

Molly Galbraith Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Molly Galbraith, Health & Wellness Website, Lexington, KY.

💪 Helping Women & Coaches Understand Women’s Health
📚Menopause, Pelvic Floor, Menstrual Cycle, Pregnancy
🎤 Co-founder | Yale • Nike • Target • TIME
⬇️ Free Courses, Certifications & Coaching via GGS

The 1900's were quite a time to be alive. 🤣🤣🤣⁠⁠Who else did this? ⁠⁠I gotta know! 🫣
03/25/2026

The 1900's were quite a time to be alive. 🤣🤣🤣⁠
⁠
Who else did this? ⁠
⁠
I gotta know! 🫣

💪🏻 Do you really have to lift “heavy” to build muscle in midlife?⁠⁠Let’s break down what the research says… 👇🏻⁠⁠As we ag...
03/25/2026

💪🏻 Do you really have to lift “heavy” to build muscle in midlife?⁠
⁠
Let’s break down what the research says… 👇🏻⁠
⁠
As we age, we naturally lose muscle — about 3–8% per decade after 30.⁠
⁠
But here’s the good news:⁠
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You can slow that loss — or even build muscle — at any age.⁠
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So… Do you have to lift heavy?⁠
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Not necessarily.⁠
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Yes, lifting heavy (80–90% of your 1-rep max for 1–6 reps) can be effective.⁠
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But moderate weights (70–85% 1RM for 8–12 reps) work really well for midlife women.⁠
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And even lighter weights (15–30 reps) may also be effective — as long as they’re challenging enough.⁠
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✨ Translation: You have options.⁠
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And the most important thing is finding a way of lifting you love — so you can stick with it long-term.⁠
⁠
Want a science-backed guide to strength training in midlife?⁠
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👇🏻 Follow me, then comment “STRENGTH40” below 👇🏻⁠
⁠
…and I’ll DM you our free Menopause & Strength Training Cheat Sheet!⁠
⁠
Inside, you’ll learn:⁠
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✅ How menopause & aging affect muscle & bone health⁠
⁠
✅ Why strength training boosts brain, metabolism, sleep, & more⁠
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✅ How often to lift, how many sets & reps to do, how heavy to go — & how to make it work for you⁠
⁠
👇🏻 Just follow me, then comment “STRENGTH40” below 👇🏻⁠
⁠
…and then check your DMs! 👀

It's not even close.And one of my proudest moments?When a friend, family, or community member tells me that my talking o...
03/24/2026

It's not even close.

And one of my proudest moments?

When a friend, family, or community member tells me that my talking openly about therapy inspired them to go.

Makes my whole damn week!

Have you ever tried therapy?

Drop a 🙋‍♀️ in the comments if it's been a game-changer for you too. 👇🏻

👇🏻 Follow me, then comment “PROTEIN” below 👇🏻⁠⁠…and I’ll DM you access to our FREE Women & Protein Cheat Sheet.⁠⁠*******...
03/24/2026

👇🏻 Follow me, then comment “PROTEIN” below 👇🏻⁠
⁠
…and I’ll DM you access to our FREE Women & Protein Cheat Sheet.⁠
⁠
*******⁠
⁠
Do women really need to eat protein immediately after a workout?⁠
⁠
Here’s what the science says 👇🏻⁠
⁠
For years, we were told there was a 30-minute “anabolic window” post-workout…⁠
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Miss it, and your muscle gains are gone. 💨⁠
⁠
But newer research — especially in women — tells a different story:⁠
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✅ Progressive resistance training builds muscle⁠
✅ Protein is essential for building muscle⁠
❌ But you don’t need to sprint home for a protein shake⁠
⁠
What actually matters more:⁠
⁠
➡️ Total daily protein⁠
➡️ Quality of protein (rich in leucine)⁠
➡️ Spacing protein throughout the day⁠
➡️ Meeting total daily energy needs⁠
⁠
Even in postmenopausal women (who do experience some anabolic resistance), studies show no difference in results when eating protein immediately after exercise vs. 6–7 hours later — as long as the total intake is the same.⁠
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Bottom line? Eat enough protein each day, spaced throughout your meals:⁠
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🙌🏻 If post-workout protein helps you meet that goal — awesome.⁠
🙅🏼‍♀️ If it stresses you out — skip it.⁠
⁠
And if you need help getting enough protein…⁠
⁠
👇🏻 Follow me, then comment “PROTEIN” below 👇🏻⁠
⁠
…and I’ll DM you our Women & Protein Cheat Sheet.⁠
⁠
In it, you'll learn:⁠
⁠
✅ The benefits of eating adequate protein (it's not just for our muscles — it's for our brains and immune system, too!)⁠
⁠
✅ How much protein you need to feel full and satisfied after meals⁠
⁠
✅ An easy way to make sure you’re eating enough protein without counting calories⁠
⁠
👇🏻 Just comment “PROTEIN” below 👇🏻⁠
⁠
…and then check your DMs! 👀

"Is it dyes? Seed oils? Fake sweeteners?"⁠⁠He was genuinely asking. ⁠⁠And honestly? I understand why, because that's wha...
03/23/2026

"Is it dyes? Seed oils? Fake sweeteners?"⁠
⁠
He was genuinely asking. ⁠
⁠
And honestly? I understand why, because that's what gets the clicks and attention on social media.⁠
⁠
But the real reasons women are struggling with their health are a lot simpler and less attention-grabbing than that.⁠
⁠
The good news?⁠
⁠
When you know what the big dial-movers are, even small changes can make a HUGE impact on your health and results. ⁠
⁠
If you're someone who:⁠
⁠
✔️ knows the basics but can't seem to make them stick⁠
✔️ is exhausted, overworked, and running on empty⁠
✔️ wants to feel strong and healthy but doesn't know where to start⁠
⁠..our GGS Coaching was built for you.⁠
⁠
GGS Coaching is our 12-month online nutrition and fitness coaching program for busy women.⁠
⁠
If you wanna learn more:⁠
⁠
👇🏻 Follow me, then comment "RESULTS2" 👇🏻⁠
⁠..and I'll DM you access to join our free, no-obligation pre-sale list.⁠
⁠
Being on the pre-sale list gives you more information about the program — plus it allows you to save up to 45%.⁠
⁠
If you're ready to:⁠
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✅ get the best results of your life while eating food you love⁠
✅ enjoy your workouts and reach your fitness goals⁠
✅ feel more comfortable in your body⁠
✅ become your strongest, healthiest, most confident self⁠
✅ and actually maintain your results over the long haul⁠
⁠..you'll love GGS Coaching.⁠
⁠
Guaranteed — or your money back.⁠
⁠
(Seriously! We're so confident in GGS Coaching that it comes with a 1 year money-back guarantee. We coach you for 12 months, and if you participate 80% of the time and aren't happy with your results — you'll get a FULL refund!)⁠
⁠
👇🏻 Comment "RESULTS2" 👇🏻⁠
⁠..and then check your DMs for a message from me!

How I regrew my eyebrows after over-plucking them in the 90s. 👀⁠⁠When I tell people I used to over-pluck my brows, nobod...
03/23/2026

How I regrew my eyebrows after over-plucking them in the 90s. 👀⁠
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When I tell people I used to over-pluck my brows, nobody believes me.⁠
⁠
So I dug up the proof.⁠
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Late 90s. Pencil-thin brows. Brown-silver lipstick. We don't need to talk about it. ⁠🫣😬⁠
⁠
My brows *did* grow back somewhat after I stopped plucking — but even decades later, they were still sparse and pretty blonde.⁠
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Then in early 2021, I started using a serum called Nulastin on them. ⁠
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A few months in, a friend came over and the first thing she said was:⁠
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"What did you do to your brows!?"⁠ 🤯⁠
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I hadn't even noticed the change until I looked at the before and after. ⁠
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They were noticeably darker and thicker (and I wasn't wearing anything on my face in that after photo).⁠
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The full story — exactly what I used, how I used it, and a few important caveats — is all in the slides above. Worth a read before you run out and buy anything. 😆⁠
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FYI: I'm not affiliated with any of the products I mention and don't get anything for sharing this. ⁠
⁠
I just have no many women ask me about my brows that I wanted to pass along what actually worked for me after years of... enthusiastic 90s over-plucking. 😅⁠
⁠
What about you? ⁠
⁠
Have you ever dealt with sparse or over-plucked brows? ⁠
⁠
Drop your experience in the comments — I'd love to hear what's worked (or hasn't!) for you. 👇🏻

Our. Shoulders. Y'all. 🤬⁠⁠Quit teaching girls and women that are bodies are the problem.⁠⁠What about you? Did your schoo...
03/22/2026

Our. Shoulders. Y'all. 🤬⁠
⁠
Quit teaching girls and women that are bodies are the problem.⁠
⁠
What about you? Did your school have a dress code that primarily impacted the girls? ⁠
⁠
Lemme know below! 👇🏻

🤔 Does Ozempic cause muscle loss? 🤔⁠⁠Keep reading to find out!⁠⁠You may have heard that taking a GLP-1 or GIP medication...
03/22/2026

🤔 Does Ozempic cause muscle loss? 🤔⁠
⁠
Keep reading to find out!⁠
⁠
You may have heard that taking a GLP-1 or GIP medication like Ozempic, Mounjaro, or Zepbound will cause muscle loss.⁠
⁠
So is it true?⁠
⁠
The short answer is it’s not inevitable — but it’s a serious risk if you’re not paying attention to a few key things.⁠
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GLP-1s make it easier to eat less — sometimes a lot less.⁠
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While a calorie deficit is necessary for fat loss, anytime you’re in a deficit (especially a large one) you risk losing lean tissue like muscle and bone.⁠
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And because GLP-1 medications make it easier to be in a large calorie deficit over time, they can increase your risk of muscle loss.⁠
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But it’s not the medication itself.⁠
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It’s that the medication may lead to you:⁠
⁠
❌ Not eating enough total calories⁠
❌ Not getting enough protein⁠
❌ Losing weight too rapidly⁠
❌ Skipping or scaling back on strength training due to low energy or symptoms⁠
⁠
The good news? ⁠
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There’s a lot you can do to help protect your muscle mass while taking a GLP-1 or GIP medication. 💪🏻⁠
⁠
(We’ve even had GGS Coaching clients gain muscle and strength while taking them! 🎉)⁠
⁠
To learn more:⁠
⁠
👇🏻 Follow me, then comment "PROTECT" 👇🏻⁠
⁠..and I'll DM you our free Muscle Mass & GLP-1 Cheat Sheet!⁠
⁠
In it you'll learn:⁠
⁠
✅ The 4 pillars of muscle-building for women⁠
✅ How to adapt those pillars when taking GLP-1s⁠
✅ Common myths about GLP-1s & muscle loss⁠
✅ High-protein, GLP-1-friendly meal ideas⁠
✅ And much more!⁠
⁠
👇🏻 Just comment "PROTECT" 👇🏻⁠
⁠..and check your DMs!

Do cardio to live longer. Lift weights to live stronger.⁠⁠OK — so it's not quiiiiiiite that simple! 🤣⁠⁠But I'm constantl...
03/21/2026

Do cardio to live longer. Lift weights to live stronger.⁠
⁠
OK — so it's not quiiiiiiite that simple! 🤣⁠
⁠
But I'm constantly asked:⁠
⁠
"Which is better? Strength training or cardio?"⁠
⁠
The answer? They're BOTH important.⁠
⁠
There's some crossover among their benefits. They also have unique & complementary benefits.⁠
⁠
Here’s a non-exhaustive list of some of the benefits.⁠
⁠
⬇️ Benefits of Strength Training ⬇️ ⁠
⁠
Increased/improved:⁠
⁠
✅ muscle mass⁠
✅ strength & function⁠
✅ bone mineral density⁠
✅ tendon, ligament, & joint function⁠
✅ insulin sensitivity⁠
✅ balance⁠
✅ quality of life⁠
✅ ability to live independently⁠
⁠
Decreased/reduced:⁠
⁠
✅ risk of osteoporosis or osteopenia⁠
✅ risk of musculoskeletal injury⁠
✅ risk of urinary incontinence⁠
✅ risk of falling⁠
✅ severity of low back pain⁠
⁠
----⁠
⁠
⬇️ Benefits of Cardio ⬇️ ⁠
⁠
Improved:⁠
⁠
✅ cardiovascular function⁠
✅ respiratory function⁠
✅ blood lipid profile⁠
✅ mood levels⁠
✅ stress management⁠
✅ neuroplasticity⁠
⁠
⬇️ Benefits of Cardio ⬇️ ⁠
⁠
Reduced:⁠
⁠
✅ risk of acute & chronic disease⁠
✅ risk of cardiovascular disease⁠
✅ blood pressure & heart rate⁠
✅ levels of visceral fat⁠
✅ rates of depression & anxiety⁠
✅ rates of cognitive decline⁠
⁠
In short — both cardio & strength training are hugely beneficial.⁠
⁠
The good news?⁠
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You can get many of these benefits with in just 20-30 minutes, 2-3x per week. ⁠
⁠
Don't let the myth that you have to work out 6 days a week hold you back!⁠
⁠
Enjoy this education? Please take a moment to hit the "share" icon and share it with someone you think might benefit,

03/21/2026

WHY AM I LIKE THIS!? 🫣🤪⁠
⁠
This is completely rational — right? RIGHT!? 😅⁠
⁠
Please tell me I'm not the only one — what product have you panic-bought because you thought it was going away? 👇🏻

👇🏻 Follow me, then comment “SLEEP40” below 👇🏻⁠⁠…and I’ll DM you access to our FREE Menopause & Sleep Cheat Sheet!⁠⁠*****...
03/20/2026

👇🏻 Follow me, then comment “SLEEP40” below 👇🏻⁠
⁠
…and I’ll DM you access to our FREE Menopause & Sleep Cheat Sheet!⁠
⁠
**********⁠
⁠
Want help getting better sleep?⁠
⁠
If so, you’re not alone!⁠
⁠
In fact, up to 60% of menopausal women report struggling with their sleep.⁠
⁠
This can include issues like:⁠
⁠
😩 struggling to fall asleep⁠
😩 waking multiple times throughout the night⁠
😩 inability to fall back asleep once they wake⁠
😩 not feeling rested, no matter how much they sleep⁠
⁠
That’s why we created our FREE Menopause & Sleep Cheat Sheet!⁠
⁠
👇🏻 Follow me, then comment “SLEEP40” below 👇🏻⁠
⁠
…and I’ll DM you access right away!⁠
⁠
While we can’t directly control how much sleep we get or how well we sleep…⁠
⁠
There’s a LOT we can do to stack the deck in our favor and improve the likelihood we get good, restful sleep!⁠
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In this Cheat Sheet you’ll get over 20 (!!) research-backed behaviors you can try right away to help you get better sleep tonight!!⁠
⁠
(Plus — you’ll learn what to do if you’ve tried everything — and nothing is working. 🙏🏻)⁠
⁠
👇🏻 Just comment “SLEEP40” below 👇🏻⁠
⁠
…and then check your DMs! 👀

03/20/2026

There will *always* be people who question whether you belong or have a right to be in a certain space.⁠
⁠
You do.⁠
⁠
Don’t be afraid to say so.⁠
⁠
Even if your voice shakes. 💙⁠
⁠
What about you? Has anything like this ever happened to you?⁠
⁠
Let me know below! 👇🏻

Address

Lexington, KY

Website

https://www.girlsgonestrong.com/

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