She sat across from me, frustrated in a quiet, steady way.

“I don’t understand,” she said. “I’m doing everything right. Eating healthy isn’t helping.”

Her refrigerator reflected effort. Organic greens. Wild fish. Quality protein. No soda or drive-through habits. No late-night sugar binging.

Sunday afternoons were for meal prep. She read labels. She had increased protein. Her water intake was carefully tracked and more than adequate.

Yet by mid-afternoon, she was bloated.
By bedtime, she was wired and exhausted.
Mornings brought brain fog.
Her joints felt puffy and inflamed.

Nothing about her approach was careless. She was informed, disciplined, and committed.

Vitality just wasn’t following the effort.

I knew it was likely a pre- or probiotic wouldn’t address it long-term. And my gut feeling was that it wasn’t a food sensitivity issue either.

So I gently asked,

“What if this isn’t about what you’re eating… but about what your body can currently do with it?”

Digestion Is Not Absorption

Most health advice focuses on intake.

Increase protein. Add greens. Boost fiber. Upgrade quality.

But digestion is breakdown, not necessarily absorption. And that can make a world of difference.

As we move through midlife, stomach acid can shift. Enzyme production changes. The gut lining can be affected by stress, medications, or inflammation. Microbiome diversity fluctuates.

Taking something in is not the same as utilizing it.

And many women are working hard to improve input while their ability to process that input is quietly compromised.

The Missing Layer: Gut–Brain–Hormone Signaling

The digestive system isn’t just a tube that breaks down food. It’s a signaling network.

The gut communicates with the brain through the vagus nerve. Hormones influence digestive function. Stress alters blood flow and motility.

When you’re rushed or mentally braced, circulation shifts away from digestion. Survival becomes the priority. Nourishment takes a back seat.

That’s why a meal can feel light and satisfying on vacation, yet heavy or bloating during a tense work week.

The food may be identical.

Your physiology is not.

How Stress Changes What Food Does

Cortisol affects blood sugar regulation.
Sleep disruption shifts hunger hormones.
Chronic stress can increase inflammatory signaling and alter gut permeability.

Under constant pressure, nutrients don’t land the way they should.

It’s possible to eat clean and still feel inflamed.
You can increase protein & still feel puffy.
Or remove sugar and still get that mid-afternoon crash.

The variable isn’t always the menu.

Often, it’s how your system is processing the meal.

This Is About Capacity

Instead of asking, “Am I eating correctly?” a more useful question might be:

Does my body currently have the capacity to receive, digest, absorb, regulate, and repair?

Capacity reflects nervous system tone, hormonal rhythm, inflammatory load, and sleep depth.

When that foundation is strained, adding more input rarely fixes the problem.

More protein won’t override a dysregulated stress response.
More supplements can’t compensate for chronic sleep debt.
You can’t stabilize blood sugar when cortisol is dominant.

A Different Way to Look at It

If you’ve been doing everything “right” and still feel off, this may not be about willpower or discipline.

It may not even be about nutrition.

Sometimes the deeper issue is capacity.

And capacity is built through stabilization, not force.

Notice This This Week

Instead of focusing only on what’s on your plate, start noticing the state you’re in when you sit down to eat.

Are you rushed?
Tight in your chest?
Scrolling?
Still replaying the day?

Or can you create space to receive real nourishment?

Many of the women I work with eat on the run. They move straight from high-pressure meetings into dinner. Or they sit down at the table and immediately enter stressful family negotiations. There is no transition. No downshift. (And don’t get me started on eating lunch while you’re driving to your next appointment.)

And the nervous system does not magically flip into “rest and digest” just because food is present.

Digestion is governed by the parasympathetic nervous system. When cortisol is elevated and your body is braced, blood flow shifts away from the gut. Motility changes. Enzyme secretion shifts. Nutrient absorption becomes less efficient. 

So before changing what you eat, experiment with changing the state in which you eat.

Try this for one week:

No stressful discussions at the dinner table. Logistics can wait.

Then build in a brief transition ritual. Five minutes is enough.

Establishing a New Down-Regulating Routine

You might:

• Take your socks and shoes off and stand barefoot in grass or dirt. Breathe slowly and deeply. Let your shoulders drop.

• If you’re eating with family or even just one other person, pause before the meal begins. Take five slow breaths together. Then have each person share one genuine appreciation from the day or for one another.

• Spend two full minutes in a real, sustained hug with someone you love. Not a side squeeze. A full-body pause.

• Or simply sit quietly and breathe in through your nose and exhale slowly through your mouth, as though you’re blowing through a straw. Extend the exhale. Let it be longer than the inhale, preferably twice as long. Repeat this at least 5 times. 

These small shifts lower sympathetic activation. Cortisol begins to ease. Oxytocin can rise with connection and touch. The vagus nerve engages. Blood flow returns to the digestive tract.

That changes how food lands.

Monitor what happens.

Notice whether bloating shifts.
Do you feel more settled after eating?
Do you feel less wired as you move through the evening?

You don’t have to overhaul your diet to run this experiment.

Just alter the state.

And observe what happens.

Because sometimes the most powerful upgrade isn’t what you add to your plate — it’s the physiology you bring to it.

As you run this experiment, you might notice something deeper.

Not just how your body responds to calm — but how much of the health advice you’ve absorbed assumes a physiology that doesn’t always match midlife reality.

That’s not a personal failure.

It’s often a design issue.

More on that soon.

The post When “Eating Healthy” Isn’t Helping appeared first on Dr Leslie K. Empowered Wellness.

This article is Part 3 in an ongoing series on midlife physiology, stress, and discernment. Parts 1 and 2 were originally published on Substack, where the full series lives.

Exercise: Why All or Nothing Leaves You Exhausted in MidlifeIf effort were the answer, most midlife women would already feel incredible.
You’ve moved more.
You’ve pushed harder.
And followed programs that once worked beautifully.

And yet your body feels more inflamed, more tired, more resistant. The scale stalls. Sleep gets lighter. Joints complain. Belly fat appears seemingly overnight.  It’s exasperating. 

This isn’t a motivation problem.
It’s a context problem.

And midlife is where context starts to matter more than willpower.

In earlier decades, our bodies were remarkably forgiving. You could push hard, recover fast, and adapt quickly. Miss a meal, overdo a workout, sleep a little less—it all evened out.

Midlife physiology doesn’t work that way.

As estrogen declines, several things begin happening at once. Cortisol rises more easily and stays elevated longer. Muscle mass becomes harder to maintain. Recovery takes longer, even when workouts haven’t changed. And abdominal fat becomes a favored storage site—not as a personal betrayal, or because you’ve done something “wrong,” but as a biological response.

Estrogen once buffered stress, keeping Cortisol in check. Without it, or with less of it, exercise becomes a much louder signal to the nervous system. What used to build resilience can now tip the body into threat mode.

And threat mode doesn’t burn fat.
It protects it.

Here’s the part no one wants to hear—but many women quietly recognize: more intensity layered on top of poor recovery doesn’t create strength or resilience. It creates noise.

Chronic high-intensity training without adequate recovery elevates cortisol, disrupts sleep, increases inflammation, slows muscle repair, and gradually weakens joint integrity. Instead of adapting and getting stronger, the body begins to default to protection mode.

Not because it’s broken.
Because it’s smart.

And the most reliable protection strategy the body knows is fat storage.

This is the part we hate to acknowledge. The laying down of fat is not a flaw. It’s a survival mechanism—one still operating on ancient wiring designed for a very different world, when famine, cold, and danger were real and frequent threats.

In other words, your body is still running programs it needed 30,000 years ago to keep you alive.

When cortisol stays elevated and estrogen declines, the body reads that combination as instability. Not abundance. Not safety. Instability. And in that context, fat loss is not a priority. Survival is.

This is where many well-intentioned women make a critical misstep.

We respond to resistance by cutting back—especially on carbohydrates. Then we go keto. We restrict or try to force fat loss by withholding fuel.

I did this myself. Many of my clients did too, particularly in the years before we really understood the underlying physiology—and before we fully reckoned with the reality that women aren’t little men.
And many of us still have doctors, PAs, NPs, dieticians and trainers who aren’t up on the facts of the subtle changes in a woman’s body in mid-life and how to advise women accordingly.

What midlife bodies often need instead is not less fuel, but better signaling.

That usually means increasing complex carbohydrates, not eliminating them. Beans. Quinoa. Sweet potatoes. Brown rice. Barley. Not in tremendous amounts, and not indiscriminately—but consistently and intentionally. Enough, and regularly enough, to let the body know that energy is available and it doesn’t need to stay on high alert.

Timing matters here, too.

Earlier in life, I could head out the door in the morning on an empty stomach, intentionally trying to “trip” my biology into burning fat. For a while,even into mid-life, it worked.

Then it didn’t.

It stopped—even though there was still plenty of stored fat available. What I eventually learned was that when I ate some protein and carbohydrates before training, my body responded differently. I gained strength. My workouts improved. Recovery improved. Progress resumed.

Many of my clients have discovered the same thing.

The body doesn’t respond to deprivation the way we were taught it would—especially not in midlife.

That’s because exercise isn’t just movement. It’s information.

It tells your body what tissue to build, what fuel to store or release, and whether the environment is safe—or demanding vigilance. In midlife, the body listens less to volume and more to quality, timing, and recovery.

That’s why one woman can thrive on a given program while another, doing the exact same thing, stalls or regresses. Same workout. Different nervous systems. Different hormonal landscapes and life stress.

This is where discernment becomes essential.

The goal isn’t less movement.
It’s better design.

A well-designed movement plan supports strength, fat loss, cardiovascular health, brain health, blood sugar stability, and bone density—without chronically depleting the system. And no single protocol can do all of that for everyone.
In fact, in midlife, it’s unlikely a simple single protocol can do that for any woman. 

That’s not a failure of discipline.
That’s biology asking to be respected.

Most women haven’t failed (to) exercise. They’ve simply never been taught how to read their body’s feedback with discernment, not judgment. How to adjust the dose without guilt.

How to recognize when what looks like discipline is actually nervous system dysregulation. Or how to build strength without burning themselves out in the process.

Layered on top of all of this is an uncomfortable truth we rarely acknowledge: for the past 150 years, the vast majority of exercise physiology has been based on male bodies.

Female physiology has been treated as a variation, or dare I say, an aberration, rather than a distinct system with different hormonal rhythms, stress responses, and recovery needs. Imagine that, the system that is designed to nurture & grow baby humans can’t be expected to function the same way as does the one that makes a one-time, single-celled contribution to that process. 

We were designed to adapt differently. Once estrogen starts to decrease, our bodies retain their resilience but the emphasis shifts.

When you take that into account—when you stop fighting the biology and start working with it—everything about exercise changes. Not because you’re doing less, but because you’re finally doing what makes your body feel safe enough to adapt to.

Because working harder isn’t the goal.
Working with your body is.

And that shift — from force to discernment — changes everything.

Many women sense this intuitively.
They feel when a workout builds them… and when it quietly costs them.
But few have ever been shown how to interpret those signals with clarity instead of judgment.

That’s where this conversation deepens.

In The Dose Matters — The Deeper Dive, we’ll move beyond theory and into application:
how to design movement that your midlife body can actually adapt to,
How to support strength and fat loss without triggering protection mode,
and how to train in a way that leaves you more resilient — not more depleted.

The answer isn’t less movement.
And it isn’t more effort.

It’s a different relationship with your body.
And that’s where we continue.

The deeper dive will be published on Substack in 48 hours. That’s where I share longer-form work and the conversations that go below the surface.

The post Exercise: Why All or Nothing Leaves You Exhausted in Midlife appeared first on Dr Leslie K. Empowered Wellness.

A few months ago, I found myself on the ground after an unexpected encounter with some loose dirt on a quiet country road during a bike ride.

One moment, I was cruising along between the trees on a quiet country hill. The next, I was lying in the dirt, unable to move my head or neck—thanks to multiple spinal fractures—unable to move my right (dominant) arm due to a broken collarbone, and dealing with a life-threatening tear in the main artery feeding that arm. (Technically, a partial dissection, for those of you who like the details.)

My body—my well-trained, well-fed, well-cared-for body—was suddenly in charge of the agenda. And she was not in the mood to negotiate.

There I was: in pain, alone, and unsure what would happen next. I sat up and let out a whale of a scream, knowing full well my riding partner was too far ahead to hear it. But not even two minutes later, a car rounded the bend. A woman pulled over, got out, and calmly introduced herself as a Registered Nurse.

It felt like she’d been dispatched directly from deep within Universal Source—an answer to a need I hadn’t even fully formed yet. She took charge, and everything that followed began to unfold with a strange, quiet order.

That moment of grace changed everything. From there, it was a blur: the ER, three days in Trauma ICU, ten days in the hospital, and a transfer to a rehab unit where I was expected to stay 10–14 days. But here’s the twist: I was discharged after just four. Not because everything was magically fine—but because I had already met the rehab goals they expected would take more than twice as long. Apparently, I showed up in better shape than anyone anticipated.

Now, I’ve spent decades helping other people reclaim their health and rise stronger from setbacks. And yes, I’ve had my own health challenges over the years. But this was different. This was the first time I’ve ever found myself face to face with something that fundamentally shook the core of who I’ve always known myself to be—physically, mentally, and emotionally.

So let me be clear—this wasn’t just about bones and bruises. This was about my identity, my independence, my rhythm, my plans. And it was about the choice we all face when life throws a brick through the window: collapse or rise.

Emotional & Spiritual Resilience: The Part No One Sees

Lying in that hospital bed for days—tethered to machines, immobilized, and stripped of all my usual independence—I had a lot of time to think. And feel. And cry. And listen.

One thing became unmistakably clear: Spirit wasn’t done with me yet.

I was still here because there was more to do. More to give. More to learn.

But knowing that didn’t make the experience any easier.

I swung between emotions like a pendulum—anger that it happened, disappointment over lost plans, fear about what my body might never do again… and yes, moments of quiet sadness that whispered, “What if this is your new normal?”

But even in the middle of that storm, something deeper began to emerge.

Gratitude.

Appreciation.

And—maybe the most surprising of all—a growing willingness to ask for and receive help.

For someone who’s fiercely independent, that was no small thing. But I came to understand that receiving doesn’t diminish strength—it reinforces it.

And I have to add: every encounter with every nurse quietly reinforced that.

Those first two or three nights, the pain was so intense I had to ask for help just to shift positions—propping an arm or leg, adjusting pillows, just to make me a little more comfortable—sometimes multiple times an hour. And they always responded with genuine care, never an ounce of resentment, only presence. They held me, quite literally, in their compassion.

That comfort—the way they showed up without judgment, without hesitation—amplified the quiet nudges from Spirit. Their generosity reminded me of a truth I had forgotten: sometimes we heal best by being held, not by holding everything together all by ourselves.

This wasn’t just an accident.

It was deep spiritual learning.

A reminder.

A call to gentleness.

A whisper from within that said: You’re still needed. But not as the iron-willed do-it-all-yourself version of you. You’re being asked to rise in a new way—softer, wiser, more open to connection and grace.

The post Resilience – Rising Strong: Embracing Resilience Through Life’s Challenges appeared first on Dr Leslie K. Empowered Wellness.

Powerful but true.

It wasn’t overt.
But there was a knowing.
It appeared in subtle ways.
“That’s an impossible training schedule.”
“You’re not 24.”
“You need more time than that.” 

But my mind said yes.
My ego said there’s a way.

There was a stress-
The tension that comes
When you ignore that still small voice.

I felt it when I said yes & filled out the application.
Felt it more after I got the official notice –
I had been accepted.

I pushed down the feeling with excitement.

I knew this feeling.
There have been times when I ignored my inner knowing before.

And still this time,
My head said yes, AGAIN.

It seems symbolic that I literally missed the break.

Coming down the hill. . .
I reached my hands out for the brakes.
Like thousands of times before.
. . .But my right hand missed. . .
. . .a sinking feeling in the pit of my stomach. . .
. . .a futile attempt to compensate. . .
. . .seeing my wheel go into the dirt. . .

And there I was barely able to move. . .
I sat in the dirt and let out a wail of a scream. . .
Knowing full well no one could hear.

Minutes later an angel appeared
. . . An angel in the form of a nurse driving down the road.
. . . the ambulance, the ER, the ICU
. . .Conscious throughout it all.

Now I listened:
“No. No spinal surgery.
Let’s see if it will stabilize without it.”

I said “let’s see.” but I felt I knew.
The neck brace officially came off yesterday.
I’m on my way . . .

Now I will continue to listen.
The body knows. 

The post The body  knows-  appeared first on Dr Leslie K. Empowered Wellness.

I’ve seen this time & time again with my clients and with myself. When we ignore these 5 basics, it’s all downhill from there.

1. Regular & Sufficient Sleep

Irregular sleep patterns and burning the midnight oil wreak havoc on your body’s ability to recover and maintain energy. Skimping on sleep doesn’t just leave you tired—it causes hormone imbalances that disrupt your mood, focus, and even your immune system.

Further, recent discoveries reveal that our brain does its internal cleansing and detoxifying late in the sleep cycle. Insufficient sleep can make you foggy and may also increase the likelihood of cognitive decline with age.

Commit to a consistent bedtime, 7-9 hours of sleep per night, and a wake-up routine to give your body the rest it needs to recharge fully.

2. A Consistent Morning Routine

Your morning sets the tone for the day. Without a clear, intentional start, it’s easy to get lost in distractions and stress. Create a morning routine that aligns with your priorities. Start by journaling, meditating, or reviewing your goals, not by picking up your phone! That will allow you to start your day with focus and purpose. A consistent routine eliminates decision fatigue and sets you up for success.

3. Stay Hydrated

Dehydration is a sneaky energy thief. Just 1-2% dehydration can cause fatigue, brain fog, and irritability. Make it a habit to drink water consistently throughout the day. Keep a bottle handy as a reminder, and aim for at least half your body weight in ounces of water daily to keep your energy flowing.

4. Decrease Ultra-Processed Foods

Ultra-processed foods are loaded with hidden sugars, unhealthy fats, and additives that spike your energy temporarily—only to leave you crashing later. Work to reduce and then eliminate the fat and sugar bombs of the bakery and packaged foods. More wholesome food will stabilize your energy levels and help your body function at its best. Focus on whole, nutrient-rich foods that truly nourish you.

5. Eat Mindfully: Don’t Eat on the Run

Eating on the go is a recipe for poor digestion and low energy.

If you’ve ever noticed it feels like everything you eat just goes straight to your waistline, part of the problem may be eating on the run.

When you rush through meals, or eat while you’re driving, for example, your body struggles to properly break down and absorb nutrients. The first step to mindful eating is simple: sit down, slow down, and focus on your food. My clients consistently find that when they take time to enjoy a meal, they have less indigestion, feel more satisfied, and are far less stressed. There are hormonal reasons for this, including decreasing cortisol levels. This not only decreases feelings of stress but may also help slow down the laying down of excess abdominal fat. Don’t we all want a little of that??!

By tackling these five habits, you’ll cut out the energy drains that hold you back and make room for your vitality to thrive. Small, consistent changes in these areas can make a big impact, leaving you feeling more alive, focused, and ready to take on your day.

The post 5 Habits to Reclaim 80% More Energy appeared first on Dr Leslie K. Empowered Wellness.

As we embark on a new year, I find myself thinking about my life and yours; how they intersect & how I can serve you.

Quick question:
Are you a theme, resolution, or intention person?

You may think there’s little difference but we call something is everything.

I used to do the Resolutions and Yearly Goals thing and found year after year, it would drop out of sight somewhere between March and June. Around October, I resurrected it, and beat myself up for where I was and letting it drop out of site. Then I proceeded to stress myself out about how far off I was & work my butt off to accomplish what I could by the end of the year. AND end the year often feeling like a failure.

Does this sound familiar??? Maybe it was time to look deeper.

Several years ago, after some life challenges that truly woke me up, I realized that, for me, the resolutions and goals were only addressing the symptoms and not getting to the core of the problems. (Interesting how this correlates with my view on health & well-being too.) Making resolutions to lose weight, stop blowing up at my spouse and kids, or grow my practice ultimately didn’t make the difference I wanted them to. I still wound up with personal relationships that were more superficial, less meaningful than I wanted and a chiropractic practice where I didn’t have the deeper influence I wanted either. 

Coincidently, this was around the same time much of the business & entrepreneurial world was transitioning into using intentions and themes rather than strict goals for the New Year. After adopting that concept, I discovered it permitted me to be the imperfect human that I was and not beat myself up over it.

Then, as I moved into coaching and opened this idea up to my clients, they saw the same thing.

Together, we discovered that they (and I) could still set goals but we did that after we dug deeper into the more important thing. . . how we wanted to show up in the world. The results were deeper and more profound changes that propelled us forward with our goals in all areas of life.

Here’s the bottom line: when we do the work to figure that out, we are far more likely to be the person we have set our ideals on, moving past our feelings in the moment, to the deeper picture.

All that brings me to 2025 and my theme for the year: Authenticity.
To me, this is about showing up everywhere as the person I’ve always known I could be deep inside. That core essence of what I want to be and do in the world, for my family & friends, for my clients and those who follow me and most of all, for myself.

So I can lean into this and let it help me do things I’ve avoided, like showing up live on social media or speaking and writing more. 

The other thing I’ve noticed, both in myself and in those around me is a fear of being this real with ourselves. This is especially true if you’re older, less healthy, or ultimately not where you expected to be at this stage of life.

Intrigued by all this? Ready to take the plunge and look the deeper you square in the eye?
I have a New Year’s gift for you: Set up your (free) Vibrant Life Plan call. (only open for 4 days) This is not a ‘sales’ call. This is simply an opportunity for me to be more authentically myself and help you dig into one aspect of your best life.

The post Happy New Year: Themes, Resolutions & Intentions, What’s Your’s? appeared first on Dr Leslie K. Empowered Wellness.

I’m thrilled to share something close to my heart—a new way to step into our fullest potential and create lives we genuinely love. Over my years as a chiropractor and now as a transformational health and life coach, I’ve seen that mid-life and older women possess incredible wisdom, gifts, and perspectives. Many of us are ready to bring these forward in powerful ways. But too often, we find ourselves at a crossroads, wondering: What’s next for me? Life has kept many of us busy fulfilling roles, meeting needs, and supporting those around us. In the process, we often set aside our own dreams.

Are you ready to move through the potential paralysis of that quickly and effectively?

Our “3rd act” is our chance to reclaim those dreams and make our unique mark on the world. I know this journey personally, as I’ve faced my own challenges and transformations in recent years. Each experience shows me that life challenges us to learn, thrive, and, through love, emerge stronger. My desire to live a life I love—one that lets me help others deeply—has only grown clearer. (I won’t ever submit to that life of doctor appointments and procedures, mixed with occasional hobbies, the main one digressing quickly to complaining.) And so, I’ve created a new program, a pilot version I’d love your help in refining.

Empowered Wellness: Design Your 3rd Act with Clarity & Audacity is an eight-week journey. It supports women in reclaiming their vision and embracing their unique purpose. This program combines transformational spiritual tools, mindset work, and just a touch of physical health. (We’ll approach physical health by learning how to maintain lifetime mental clarity in a straightforward way.) My vision is that, by the end of these eight weeks, you’ll hold a clear vision for the life you’d love to create, along with tools for lifelong growth, resilience, and fulfillment.

Do you wonder how to plan for this crossroads and turn your 3rd act into a life you’d love? Don’t settle for living something less than your most audacious dream.

Together, we’ll go beyond old beliefs and reshape what we think we can or can’t have. We’ll embrace a powerful shift in self-worth and potential. If you’re ready to shape your own unique path and create a life that genuinely excites you, this program is here to help.

As a founding member, you’ll gain access to Q&A sessions, real connections with other inspiring women, and lifetime access to all program upgrades. This includes the opportunity to take it again, live, for free anytime I offer it. And, of course, as part of the pilot group, you’ll get pilot program rates as we bring this program to life.

If you’re ready to rediscover your purpose, create a life filled with meaning, and leave a legacy of impact, I would love to have you join me. Just reach out (email/DM) to learn more. Let’s step into 2025 with clarity, courage, and a deep commitment to the lives we truly want to live.

#womensupportingwomen
#womenempowerment
#selflove #self-love

The post Empowered Wellness: Designing Your 3rd Act with Clarity and Audacity appeared first on Dr Leslie K. Empowered Wellness.

Our little human minds want to say it’s a failure whenever things don’t go our way.

The truth is, we need ‘failures’ to learn the appropriate lessons.

For example, during my career in healthcare, I sometimes scheduled programs, did outreach, and no one showed up! I used the time to deliver the program to an empty room or to my dog & get some additional practice. That paved the way for future success.

Sometimes the lesson was I had inadequate outreach. But sometimes the lesson was people aren’t interested in that subject. Or maybe they would be if I had chosen a more powerful title.

It is said that Edison made 10,000 ‘mistakes’ before he discovered the tungsten lightbulb. Edison is quoted as saying, “I never had a failure, it was all feedback.”

Indeed if Edison was like most people today, he would’ve given up after 20 or 30 tries, let alone 8 or 9 thousand! Where would we be today if Edison was like us? What if we thought more like Edison?

So what’s my point?

As you begin to design what you want your life to look like in your 3rd act, there will be starts and stops, there may be pivots. You may even decide to change course mid-stream.

Whether that is a mistake or a good choice doesn’t depend on money, time, how old you are, how big the project is, or who says what about it. 

Make your choices without regard for all those things. Simply ask, ‘Would I love this?’ If the answer is ‘Yes.’ then there’s a 5-point test I can teach you to determine if it’s right for you.

So remember, compromise is not an option.

Living someone else’s dream is not an option.

Basing your dream on current reality, money, training or anything else that’s based in the past isn’t an option.

But also consider: while failure is not an option, success is not guaranteed.

There was a reel that went viral on Instagram a while ago that encompasses everything about what constitutes a ‘good life.’ The quote in it: “There are only 2 people in your life to be concerned about pleasing. . .the 8-year-old you and the 80-year-old you.”

That’s a great starting criterion.

Over the past year, I’ve been living with that at the forefront of my mind. I’ve found when I’m truly there, living in the moment life is almost effortless. 

If you want to make life in your 3rd act more effortless & live a life you love but aren’t sure what that looks like,
Watch for an announcement on October 28th about my upcoming program that can help you.

The post Failure Is Not an Option; Success Is Not Guaranteed appeared first on Dr Leslie K. Empowered Wellness.

I’ve always used this time to begin my planning for next year; a process of re-evaluation and choosing a path forward.

And as I get older I notice the draw by society and culture to a life I don’t want to be part of. It’s a life of old.

It’s not the life of wisdom, accomplishment, or what a proud elder might contribute to the world.

It’s a life of golf and bunco games. A life of doctors’ appointments and diagnose; a life of procedures and convenience foods. That life quickly gives way to a life of suffering and a slow and steady spiral downward.

Not the life I signed up for or will ever participate in.

You may say I don’t control my destiny, I’d highly disagree.

Life is all about the actions you take and how you look at it.

Yes, things may happen.

The father-in-law of a dear friend of mine, recently fell & broke a couple of ribs. One thing I know: his attitude in recovering from this will dictate the remainder of his life, regardless of his chronological age. That may sound dramatic, but it’s the absolute truth. However we view our lives and what has happened to us can bring us down or can bring us new opportunities. 

Many of you know I’ve had major changes in many of my life circumstances over the past few years; a divorce and subsequent sale of my house & moving out of the community I lived in for over 30 years; my kids dispersed in different parts of the world and more.
Through all this, the inner work has let me to see that these things have happened for me and with me, not to me. I am not the victim, I am an intricate part of it. Whether I consciously chose each action I took, or each thing I said. What’s been most important is how I have viewed it, moved through it, and the lessons I’ve learned from it. Most importantly, the peace I have found, and the enthusiasm I continue to have for life itself. 

So WHY am I telling you all this?

Because the deepest lesson I’ve learned is that life moves through you and with you to teach you lessons. They’re what you need to learn to become more of the Self you were meant to be. (Self is capitalized intentionally). 

The journey I’ve been on has led me to a new place of strength and contribution. It’s a place where I feel the knowledgable elder coming through to coalesce all the learnings of the past almost 70 years and bring them to you in new form.

That’s why I’ll be announcing some new things coming up.

Watch for it!

The post Refuse to Submit to Limitations appeared first on Dr Leslie K. Empowered Wellness.

The foods we eat play a crucial role in maintaining cognitive health and preventing neurodegenerative diseases. Our brains require a steady supply of nutrients to function optimally. Indeed, it’s estimated half of our Calorie intake is utalized by our brains! Give that some thought the next time you’re tempted to fill up on junk! You’ll see why what we eat can significantly impact our cognitive abilities, mood, and overall brain health. In this article, we’ll explore the connection between nutrition and brain health. We’ll focus on omega-3 fatty acids, inflammation, blood sugar regulation, and the impact of certain foods on clear thinking.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for maintaining brain health. They are primarily found in nuts, seeds, and some fish like salmon, mackerel, and sardines. Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are vital for brain function and development.

Benefits of Omega-3 Fatty Acids

1. Supporting Cognitive Function: Omega-3s are integral to maintaining the structure and function of brain cell membranes. They play a critical role in cognitive processes, including memory, learning, and problem-solving.
2. Reducing Inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce brain inflammation linked to cognitive decline and neurodegenerative diseases like Alzheimer’s.
3. Enhancing Neuroplasticity: Omega-3s support neuroplasticity, the brain’s ability to reorganize and form new connections, essential for learning and memory retention.

Balancing Omega-3 and Omega-6 Fatty Acids

While omega-3s are beneficial for brain health, an excessive intake of omega-6 fatty acids, found in many processed foods and vegetable oils, can lead to inflammation. The typical Western diet is often high in omega-6s and low in omega-3s. This creates an imbalance that can contribute to cognitive decline and inflammation-related diseases.

A study published in Frontiers in Aging Neuroscience highlights the importance of balancing omega-3 and omega-6 fatty acids for brain health.  Suggestions are that a diet rich in omega-3s can support cognitive function and reduce the risk of dementia.

Also note that there is a need for caution regarding where you get your Omega-3. Most sources of fish, (even those from wild sources in Alaska and Noway) are contaminated with mercury.*

Blood Sugar Regulation and Cognitive Health

Maintaining stable blood sugar levels is essential for brain health. The brain relies on a steady supply of glucose for energy. Fluctuations in blood sugar can negatively impact cognitive function, mood, and memory.

Impact of High Blood Sugar on the Brain

1. Cognitive Decline: Chronic high blood sugar levels, often associated with diabetes, can damage blood vessels in the brain. This can lead to cognitive decline and an increased risk of dementia.
2. Inflammation and Oxidative Stress: Elevated blood sugar can cause inflammation and oxidative stress. That can damage brain cells and contribute to neurodegenerative diseases.
3. Insulin Resistance: Insulin resistance, a hallmark of type 2 diabetes, has been linked to cognitive impairment and an increased risk of Alzheimer’s disease.

Dietary Strategies for Blood Sugar Control

1. Choose Low-Glycemic Foods: Foods with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, release glucose slowly into the bloodstream. this helps maintain stable blood sugar levels.
2. Eat less fat: Too much saturated fat in our diets results in fat clogging up the metabolism in our cells as well as clogging our arteries. Studies dating back to the 1930’s show that low-fat high-fiber diets can reverse insulin resistance in just days. 
3. Avoid junk & baked goods: Those french fries and that bun promote insulin resistance as much as cake and ice cream in the big picture. 

A study in the Journal of Alzheimer’s Disease emphasizes the importance of blood sugar regulation for cognitive health. It suggests that dietary interventions targeting blood sugar control may reduce the risk of neurodegenerative diseases.

Inflammation, Dementia, and the Role of Nutrition

Inflammation is a natural response to injury or infection. However, chronic inflammation can harm the brain and is associated with cognitive decline and dementia. Diet plays a significant role in modulating inflammation. Some foods promote inflammation in the brain; while others reduce it.

Foods That Reduce Inflammation

1. Fruits and Vegetables: Rich in antioxidants and phytonutrients, fruits and vegetables help combat oxidative stress and reduce inflammation in the brain.
2. Healthy Fats: Foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, have anti-inflammatory properties that protect brain health.
3. Whole Grains: Whole grains contain fiber and antioxidants that support brain health and reduce inflammation.
4. Spices and Herbs: Turmeric, ginger, and garlic have anti-inflammatory compounds that support brain health and cognitive function.

The Impact of Inflammatory Foods

1. Processed Foods: High in unhealthy fats and sugars, processed foods promote inflammation and negatively impact brain health.
2. Excessive Omega-6 Fatty Acids: An imbalance of omega-6 to omega-3 fatty acids can lead to inflammation, emphasizing the need to consume omega-6-rich foods in moderation.
3. Refined Carbohydrates: Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes and contribute to inflammation.
4. Cholesterol & Saturated Fats: Cholesterol clogging the arteries of the brain plays a key role in the formation of amyloid plaques in the brain. Limiting your intake of animal products, including dairy and eggs is a prudent choice.

A study published in The Lancet Neurology highlights the connection between inflammation and cognitive decline. It emphasizes the importance of an anti-inflammatory diet for maintaining brain health and reducing the risk of dementia.

Tau Tangles, Beta-Amyloid Plaques, and Diet

Tau tangles and beta-amyloid plaques are hallmark features of Alzheimer’s disease. Their accumulation in the brain is associated with cognitive decline. The exact relationship between these proteins and diet is still being studied. Hpwever, emerging evidence suggests that nutrition plays a role in modulating their effects.

The Role of Diet in Tau and Beta-Amyloid Accumulation

1. Plant-Strong Diet:  A diet rich in fruits, vegetables, whole grains, beans, nuts and seeds has been linked to a reduced risk of Alzheimer’s disease and may help prevent the accumulation of tau tangles and beta-amyloid plaques. Some meat; mainly fish (and lesser amounts of beef and chicken) can be added to the diet.
2. Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, dark chocolate, and green tea, may protect against oxidative stress and reduce the accumulation of harmful proteins in the brain.
3. Polyphenols: Compounds found in foods like grapes, red wine, and olive oil have been shown to have neuroprotective effects and may help reduce tau and beta-amyloid levels.
4. Caloric Restriction: Some research suggests that caloric restriction and intermittent fasting may support brain health and reduce the risk of neurodegenerative diseases by enhancing autophagy, a process that clears damaged proteins from the brain.

A review in Frontiers in Aging Neuroscience explores the relationship between diet and Alzheimer’s disease, highlighting the potential role of nutrition in preventing tau tangles and beta-amyloid accumulation.

Dietary Recommendations for Optimal Brain Health

To support cognitive function and protect against neurodegenerative diseases, consider incorporating the following dietary strategies into your daily routine:

1. Focus on Omega-3s: Include sources of omega-3 fatty acids, such as fish, flaxseeds, and walnuts, to support brain health and reduce inflammation.
2. Balance Omega-3 and Omega-6: Aim for a balanced intake of omega-3 and omega-6 fatty acids to prevent inflammation and promote cognitive well-being.
3. Maintain Stable Blood Sugar Levels: Choose low-glycemic foods, increase fiber intake, and limit added sugars to support blood sugar regulation and cognitive health.
4. Adopt an Anti-Inflammatory Diet: Emphasize fruits, vegetables, whole grains, healthy fats, and spices to reduce inflammation and protect brain health.
5. Incorporate Antioxidant-Rich Foods: Include foods high in antioxidants, such as berries, dark chocolate, and green tea, to combat oxidative stress and support cognitive function.

Nutrition plays a vital role in maintaining brain health and preventing cognitive decline. By understanding the impact of omega-3 fatty acids, blood sugar regulation, inflammation, and dietary choices on cognitive well-being, we can make informed decisions to support our brains throughout life. Embracing a nutrient-rich, balanced diet can help protect against neurodegenerative diseases and promote a vibrant, healthy brain.

*For a vegan source of algae-derived Omega-3 click here:

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