Angela Onsgard, RDN

05/21/2025

We’ve been told that muscle loss is just a natural part of aging. But a new study shows that for women, the story is very different—and it starts sooner than we think.

This landmark paper followed women ages 18 to 80 and mapped their neuromuscular function decade by decade—including strength, power, muscle composition, and hormone levels.

What did they find?

A sharp acceleration in loss of strength begins in our 40s—and it’s not just aging. It’s menopause.

Researchers found that:
• Muscle loss is driven by peripheral changes—meaning the muscle itself is deteriorating, not just the nerves
• The quadriceps are especially vulnerable, impacting walking, balance, and independence
• Hormonal changes—declines in estradiol, progesterone, and testosterone—were directly linked to loss of strength and power
• Factors like protein intake, activity levels, and body composition play a role, but hormones were consistently part of the picture

This study finally names what so many of us feel: something shifts during menopause, and it changes how we move, perform, and live.

We can’t afford to ignore this. Not as women. Not as doctors. Not as a society that cares about healthy aging.

The menopause transition is a critical intervention window and we must treat it as such. Strength isn’t vanity. It’s longevity.

Thank you to my friend for sending me this paper.
Study: O’Bryan et al. 2025, *The Journal of Physiology

01/22/2025

Rich is joined by Dr. Rhonda Patrick, renowned scientist and founder of FoundMyFitness, to explore exercise’s impact on brain health and the hidden dangers of microplastics.

10/26/2024

Researchers, studying fossilized human f***s, have concluded that paleolithic people consumed over 100 grams of fiber a day, compared to the average American's consumption of about 15 grams a day. Since fiber is found only in plants, (meat, dairy, eggs and fish have ZERO fiber) our ancestors consumed huge quantities of plant material every day. So much so, that eating animal foods would have been difficult. Try eating 28 cups of blueberries, or 20 large apples, or 8 cups of peanuts, or 32 bananas, or 20 cups of broccoli or 30 potatoes or any combination thereof to equal 100 grams of fiber a day and see if you have the stomach for anything more.

http://www.ncbi.nlm.nih.gov/pubmed/24846385

09/25/2024

09/23/2024

Still working on my scallop searing skills. Black truffle scallops over herby tomato, spinach, barley, and brown rice.

09/06/2024

Let’s talk inflammation. To truly measure it, testing high-sensitivity C-reactive protein (hs-CRP) is key.

This biomarker can indicate your risk for inflammation-related diseases, including autoimmune disease and vascular inflammation seen in heart disease.

hs-CRP is produced in the liver and released into the blood in response to various inflammatory triggers, such as:
Infection
Injury
Sedentary lifestyle
Chronic stress
Toxins
Allergens
Sleep deprivation
Processed foods high in refined sugar and unhealthy fats
Nutritional insufficiencies or deficiencies

But testing for inflammation shouldn’t stop at hs-CRP. To get to the root, it’s crucial to test other biomarkers to identify what may be driving elevated levels.

offers access to a set of 100+ lab tests that help gauge inflammation and uncover its underlying causes.

09/06/2024

05/30/2024

Getting "summer ready" shouldn't be about physical appearance. 😎 Looking for more ways to support your holistic nutrition this season? Download our free guide, Eating Seasonally: Summer. https://tinyurl.com/ykpk5khb

04/20/2024

In The Ikaria Way, Greek American chef Diane Kochilas offers a roadmap for people who want to incorporate aspects of the Mediterranean island's "Blue Zone" diet into their lives.

04/19/2024

An excellent article describing the steps you can take to increase heart rate variability and turn your nervous system into a chill system.

Tracking HRV over time can be a useful tool in identifying imbalances in our autonomic nervous system (ANS), which regulates many aspects of our biology including all aspects of our cardiovascular system like blood pressure, heart rate, etc. High HRV is associated with better overall health, includi...

11/01/2023

Women should be getting >25 grams per day and men >35 grams per day. Fiber helps with lowering cholesterol, balancing blood sugar, keeping us full longer, fat loss, and regulating bowel motility.

Fiber fanatics rise up.🍐 Learn more about nutrition science and a functional approach to food in the IIN foundations course, Nutrition for Life: https://tinyurl.com/nhhccbd8

08/29/2023

Excited for this!