Promise of Vitality

01/20/2026

Bone health after menopause is about so much more than preventing fractures. As estrogen declines, bone breakdown speeds up — and with it, stored toxins like lead can re-enter the bloodstream.
Research shows that 80–90% of lifetime lead exposure is stored in bone, and menopause becomes a key window where that lead can be released. This process has been associated with cardiovascular, kidney, and cognitive risks.
The good news: nutrition, strength training, and targeted lifestyle habits can meaningfully slow bone turnover and support detoxification pathways.
Curious to explore the research?
A helpful study examining bone lead release and postmenopausal health is available here:
"Lead as a Risk Factor for Osteoporosis in Post-menopausal Women" - https://pubmed.ncbi.nlm.nih.gov/28811684/

01/16/2026

Protein needs in peri and post menopause spark a lot of debate — and for good reason. The RDA of 0.8 g/kg was created to prevent deficiency, not to help women thrive through midlife changes.
Here’s what research consistently shows:
• Protein (from both plant + animal sources) is essential for muscle protein synthesis
• Higher protein intake can naturally support appetite regulation and healthier body weight
• Muscle loss accelerates with age, and sarcopenia is strongly linked to increased morbidity and mortality
• Older adults often benefit from higher protein ranges, especially when paired with resistance training
Many experts use these ranges:
👉 1.2–1.6 g/kg for younger adults
👉 1.5–2.2 g/kg for older adults
There’s no one-size-fits-all answer — but most midlife women need more than the RDA to protect strength, metabolism, and longevity.
If you’re navigating peri or post menopause, prioritizing protein at each meal is one of the most powerful, evidence-based steps you can take for long-term health.

01/12/2026

Build a metabolic breakfast that works for YOU.
Most women in midlife are most insulin resistant in the morning, which means what you eat at breakfast sets the tone for your entire day—energy, cravings, mood, and metabolic stability.
Here’s the formula I teach my clients:
🥚 1. Prioritize Protein (non negotiable at breakfast)
Protein helps keep your metabolic rate elevated and stabilizes blood glucose at every meal.
But at breakfast, it’s critical—this is when your body is least tolerant of carbs.
🍓 2. Choose Real Food Carbs (in the right amount)
Think veggies, fruit, nuts, seeds, dairy, quinoa, brown rice, or yams.
Most women with insulin resistance in menopause feel best with 25–30g total carbs per 3–4 hours.
Savory Breakfast Bowl
• 2 scrambled eggs with spinach and avocado (0g carbs)
• ½ cup cooked quinoa (20g carbs)
• ¼ cup blueberries (5g carbs)
• Sprinkle of h**p seeds (1g carbs)
• Olive oil drizzle for healthy fat
Total carbs: ~26g
Lunch Salad with Real-Food Carbs
• 3 oz grilled chicken breast (0g carbs)
• Mixed greens with cucumber and bell pepper (4g carbs)
• ½ cup roasted sweet potato cubes (15g carbs)
• ¼ cup chickpeas (8g carbs)
• Olive oil + tahini dressing
Total carbs: ~27g
Dinner Plate
• 4 oz salmon (0g carbs)
• 1 cup steamed broccoli (6g carbs)
• ½ cup cooked brown rice (22g carbs)
• Side of sauerkraut or fermented veggies (1g carbs)
• Ghee or avocado oil for cooking
Total carbs: ~29g
🥑 3. Add Healthy Fats at Every Meal
Fat slows digestion, supports hormones, and keeps you satisfied longer.
✨ When you build your plate this way, you support:
• steadier blood sugar
• fewer cravings
• better energy
• improved metabolic resilience

01/08/2026

Midlife and noticing that alcohol hits… differently?
You’re not imagining it. During peri‑ and post‑menopause, your body becomes more sensitive to alcohol — and even one drink can feel stronger, last longer, and leave you with more noticeable after‑effects.
Here’s why this happens in midlife:
• Estrogen decline slows alcohol metabolism
• Less muscle mass means higher blood alcohol concentration
• A slower metabolism keeps alcohol in your system longer
• Neurotransmitter shifts amplify alcohol’s impact on mood and sleep
• Hot flashes, night sweats, and anxiety can all worsen after drinking
• And with age, the liver simply isn’t as efficient as it once was
The good news: you can still enjoy something delicious, festive, and supportive of your metabolism.
👉 Look below for a liver‑loving mocktail that helps you feel clear, calm, and energized — without the next‑day crash.
Your midlife body deserves that kind of care and celebration.

12/19/2025

As we close out another year, it’s natural to reflect on the moments—both joyful and challenging—that have shaped our lives. Like many of you, I’ve experienced a mix of celebrations and hardships, and I’ve found that nurturing simple, health-supportive habits has helped me stay grounded through it all. In this newsletter, I’ll share practical strategies for nutrition, movement, mindfulness, and creativity to help you start the new year with self-trust and renewed energy.

Written by Tami Best, MS, RDN, IFNCP, WIM-CP As we close out another year, it’s natural to reflect on the moments—both joyful and challenging—that have shaped our lives. Like many of you, I’ve expe…

12/15/2025

Resveratrol: The Brain-Boosting Secret for Midlife Women! ✨
Did you know that a natural compound found in grapes, berries, peanuts, and even dark chocolate can help support verbal memory and cognition during peri- and post-menopause? 🍇🍫
Here’s why resveratrol deserves a spot on your plate:
• 🧠 Acts like a gentle phytoestrogen, supporting brain health when estrogen levels decline.
• 💓 Improves blood vessel elasticity and cerebral blood flow, keeping your brain sharp.
• 📊 Randomized Controlled Trial Alert! In postmenopausal women, 14 weeks of resveratrol supplementation improved verbal memory and overall cognitive performance, linked to better cerebrovascular responsiveness. https://pmc.ncbi.nlm.nih.gov/articles/PMC7146200/
• 🍷 While red wine is famous for resveratrol, you can get it from safer sources like grapes, blueberries, pistachios, and dark chocolate.
👉 Try this: Add a handful of grapes to your salad, swap your afternoon cookie for a square of dark chocolate, or sip on green tea with berries. Small changes, big brain benefits!
Sample Resveratrol-rich Meal Plan:
🌅 Breakfast
• Overnight oats with blueberries, chia seeds, and walnuts
• Green tea for antioxidants
🥗 Lunch
• Spinach and mixed greens salad topped with red grapes, pistachios, and olive oil vinaigrette
• Lentil soup for fiber and plant protein
🍫 Snack
• A square of dark chocolate (70%+) with a handful of peanuts
• Herbal tea with ginger
🍽️ Dinner
• Grilled salmon with roasted broccoli and quinoa
• Side of cranberry compote for added resveratrol
🌙 Evening Wind-Down
• Warm cocoa made with unsweetened cocoa powder (resveratrol + magnesium for relaxation)
💬 Question for you: Which resveratrol-rich food would you love to add to your daily routine?

12/12/2025

Midlife women, listen up!
If there’s ONE food to put on your plate every single day, it’s cruciferous veggies (think broccoli, cauliflower, brussels sprouts, cabbage, kale, arugula, Bok choy...).

Here’s why ⬇️
👉 They contain special compounds that help your body metabolize estrogen down the *protective* 2-OH pathway instead of the harmful 16-OH pathway.
👉 Translation: better hormone balance, fewer symptoms, more resilience.

But here’s the catch… you’d need about 1.1 lbs of broccoli daily to get the full effect 😅. That’s why many women choose DIM (Diindolylmethane) supplements — the active compound that does the heavy lifting. Research shows you need about 108mg/day to get the benefits.

✨ Bottom line: Eat crucifers daily. Consider DIM if you need extra support. Your midlife hormones will thank you!

Tag a friend who needs more broccoli in her life 🥦💚

12/08/2025

Food is medicine! My husband and I had the pleasure of celebrating our birthdays at The Charleston Place. This was a huge treat - a Daniel Humm (from Eleven Madison Park) pop-up. Photos show one of the experiences we loved of enjoying Carrot Tartar - who knew?! While all of us may not have Matthew (our extraordinary waiter) to grind carrots tableside -they really can be a menopause SUPERFOOD!
Their unique fiber helps sweep away excess estrogen 🚿, while beta carotene fuels vitamin A for glowing skin, strong bones, and steady moods. Add in antioxidants to fight hot flash fueled stress, and you’ve got a crunchy ally for hormone harmony.
• Hormone Balance: Raw carrots contain a special type of fiber that can bind to endotoxins and excess estrogen in the gut, preventing reabsorption and helping reduce estrogen dominance. This can ease symptoms like bloating, mood swings, and irregular cycles in perimenopause.
• Vitamin A Production: Carrots are rich in beta carotene, a precursor to vitamin A. Vitamin A supports skin health, mucous membranes, and immune function, which can be compromised during menopause.
• Bone Health: Vitamin A, along with other carotenoids, contributes to bone density maintenance, important as estrogen decline increases osteoporosis risk.
• Gut Health: The fiber in carrots promotes regular bowel movements, reducing the chance of estrogen being reabsorbed into circulation. A healthy gut microbiome also supports better mood and metabolic stability.
• Antioxidant Protection: Carrots provide antioxidants that help reduce oxidative stress and inflammation, both of which are elevated during menopause.
Try these tasty combinations:
• Raw Carrot Salad: A simple daily salad can help detoxify excess estrogen and support gut health.
• Roasted Carrots: Pair with olive oil for enhanced absorption of carotenoids.
• Carrot Smoothie: Blend with ginger and citrus for an anti inflammatory boost.
• Carrot Soup: Comforting, nutrient dense, and supportive for immunity in colder months.
Your food doesn't need to be as elevated as our amazing carrot tartar to be functional and fabulous!

12/03/2025

So many changes at once! When I first posted a version of this blog, my oldest daughter was heading off to college for the first time. Today, six years later, that same daughter is engaged to marry a wonderful young man she met on day one of her college journey, and tomorrow I turn 55. Alongside these life milestones, the physical changes of menopause remain.

Keeping my weight in check these last several years has been tricky but not impossible, and the science explains why.
Read my latest blog and drop a comment on your best strategies to maintain health in midlife.

So many changes at once! When I first posted a version of this blog, my oldest daughter was heading off to college for the first time. Today, six years later, that same daughter is engaged to marry…

11/25/2025

Did you know the order in which you eat your food can impact your blood sugar, energy, and cravings?

This Thanksgiving, our feast will include our pasture-raised organic turkey from (beyond delicious and juicy raised to be good for human and planet health!); green beans almondine, harvest kale salad with crispy butternut parmesan croutons, my mother-in-law's famous stuffing and mashed potatoes.

Start with fiber-rich veggies (like the green beans and kale salad) to slow digestion and blunt glucose spikes. Follow with protein (hello, turkey!) to stabilize blood sugar. Then enjoy complex carbs (stuffing, mashed potatoes) with less metabolic drama.

This simple strategy supports: ✅ Balanced energy ✅ Fewer cravings ✅ Better insulin response ✅ Long-term metabolic health

So this Thanksgiving, eat smart—not less. Sequence your plate like a pro and savor every bite 🍽️💚

11/19/2025

✨ Big news! I’m now in-network with Cigna — which means you may be eligible for 100% coverage on dietitian visits through Promise of Vitality's partnership with Secret Sauce Nutrition.
Let’s make your wellness goals more accessible than ever.
📩 DM me to get started and check your benefits!

11/17/2025

I had a hard time sleeping last night. Could this be related to menopause? Possibly. The thing is insomnia does not discriminate. For example, my husband who usually sleeps great has been struggling with sleep lately, likely due to some extra work he is doing these days. Whatever the cause, learning about your chronotype can aid in regulating your body's natural circadian rhythm.
The Journal of The American Medical Association (JAMA) recently published an article on Circadian Rhythm related to Cardiovascular Health. They highlighted how understanding that we all have a unique time where we feel most energized shows that circadian rhythm is not universal and our approaches to healthy sleep needs to be individualized.
Timing matters just as much as habits. The author of the JAMA article shares that eating, sleeping, and moving at the right times helps your body’s internal clocks stay in sync—these clocks live in your brain and throughout your organs, and when they’re out of rhythm, it can affect everything from energy to digestion to mood.
If you want to learn more about chronotype and take a free assessment to determine your own - I often recommend the Sleep Doctor website - they offer a free chronotype quiz. Turns out I'm a "Lion". After the quiz - they provide you with guidance on when might be preferred times for eating, sleeping and exercise. If you take the quiz - comment what your chronotype is 😊