Chefcoachmd

Inspired at the 2026 Annual International Conference, with the father of Functional Medicine Dr. Jeff Bland and many other incredible physicians and researchers who are teaching personalized medicine to optimize healthspan.

It has been one year since my fracture. I want to share my story in case it might help some of you.

Three months before my fall I asked my doctor for a DEXA scan because the bones in my feet hurt. I had been postmenopausal for 5 years at that point, and not on hormone therapy. DEXA scans are traditionally not recommended until age 65 (!) but she agreed, and I discovered osteoporosis of all bones tested.

Labs showed that I was lacking estradiol and progesterone (typical post menopause) but my testosterone levels were also “undetectable.” That, combined with my family history of osteoporosis and small frame, explained my poor bone density despite my extensive exercise.

I couldn’t get in with an Ob/Gyn for 3 months, so I enrolled in Dr. Rachel Rubin’s course on prescribing hormone therapy and started myself on menopause hormones in the middle of May.

On May 23 I finally had my endocrinology appointment (also took 3 months) and was recommended a Reclast infusion.

The next day I broke my wrist.

I had worked 8 hours in the ER, had come home, gone for a run, and cleaned out the hot tub. While I was in a squat to close the cover, the strap broke and I fell backwards, breaking my right wrist. It was a Colle’s fracture, also known as a “dinner fork deformity.” I reduced it (straightened it out) and back to the ER we went.

I had surgery 6 days later. My racing season was over.

I stayed positive and active, focusing on strengthening my lower body and core. I didn’t realize that keeping my wrist in a splint for several weeks would set me up for frozen shoulder.

Frozen shoulder (or adhesive capsulitis) typically occurs when the shoulder is immobilized and predominantly affects postmenopausal women. It severely limits shoulder range of motion with pain and stiffness.

Many months of physical therapy later I am now doing much better. I can finally swim again almost pain-free, and my wrist is almost back to normal. My most recent DEXA already showed significant improvement.

Postmenopausal friends, please talk to your doctor about DEXA scan and consider hormone therapy especially if you have osteoporosis risk factors. ❤️

How can you get better, stronger, and more resilient? It’s really not that difficult! Join me for a 45 minute FREE class on how to make some simple changes to your routine that will guarantee BIG results. 2/4/26, 12-12:45 PM EST.

https://zoom.us/j/98397014874?pwd=F9e45JMHuZG6kvxXg1qjLMuYz8u9Et.1

That’s HRV, or heart rate variability. A higher number is generally better and indicates a healthier, more resilient body that’s better at adapting to stress (too high might indicate an arrhythmia). Too much fatigue, stress, erratic sleep schedule, overtraining, alcohol or illness can all contribute to low HRV. Many watches have this feature. Data can help us make small daily decisions that lead to more vitality and longevity.

I broke my wrist in May after a minor fall. I was diagnosed with osteoporosis three months prior, five years after entering menopause. I was not on menopause hormone therapy at the time because I had minimal symptoms and the breast cancer black box warnings were a significant deterrent. Plus I figured that as an endurance athlete who eats well and lifts weights I should be fine.

I wasn’t.

Fortunately for all women now, the FDA is beginning the process of removing these warnings from the labeling of menopause hormones after research studies are being reevaluated. For the right patients, the benefits FAR outweigh the risks.

I am on the therapy now, but wish I had started five years ago. At least it spurred me to get special training by through her Hormone Therapy for Early Adopters program so that I can help other women going through the same process.

If you’re a woman in the perimenopausal or menopausal stage of your life, please ask your doctor about hormone therapy. If your doctor doesn’t feel comfortable, ask me.

Transform your health journey today by visiting our website. Discover personalized strategies that will empower you to achieve your wellness goals and enhance your quality of life.

http://chefcoachmd.com

I woke up early and very hungry after running the 50th Annual Marine Corps Marathon yesterday. Here’s the breakfast my body was needing: plenty of fiber (had cut back on fiber last two days; need to avoid long porta potty lines!) and protein. Tempeh and veggie scramble with eggs.

Sauté onions, garlic and tempeh in EVOO. Spice it up with sea salt, pepper, garlic powder and turmeric. Add fresh kale, spinach, tomatoes, mushrooms, and cook until soft. Then add the eggs and cook under cover (I used everything-but-the-bagel seasoning on the eggs) until eggs are desired consistency. Enjoy!

It’s pomegranate season! These little bundles of deliciousness are not only tasty to add to yogurt, oatmeal, or salads, they are full of anti-inflammatory compounds and promote the growth of a healthy, microbiome bacteria, Akkermancia muciniphilia. Pomegranates have been implicated in improved, metabolic and cardiovascular parameters, such as lower blood pressure, glucose control, reduction of cholesterol, and slower progression of arterial plaque. They are low in calories and high in impact and flavor, and this is the time of year where you’ll find them ripe and ready at the market. Enjoy!
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Age is just a number, and it’s never too late to start again.

When you’re on the Amalfi Coast and it’s storming outside, you get fresh local veggies (and some non-local but wild caught frozen salmon) from the mini market up the street and make do.