Chefcoachmd

A new study suggests that, at least regarding brain health and cognitive decline, it may not be too late to consider estrogen therapy. Interestingly, the average age at which women in this study started estrogen-only hormone therapy was 70.4 years, yet they had lower rates of dementia and less evidence of Alzheimer’s disease pathology compared with women who never used estrogen. It’s important to note that this study did not evaluate women taking estrogen with progesterone, so the findings apply only to estrogen-only therapy. While this observational study doesn’t prove cause and effect, it raises some very interesting questions about whether the window of opportunity for protecting brain health may be wider than previously thought.

Link to study in comments 👇🏼

John has competed as an elite level triathlete for the last 10 years and now shares his wealth of triathlon knowledge as a coach with Endurance2Perform, where he coaches athletes of all ages for every distance.

He had a comprehensive analysis to identify where he could improve his performance AND longevity/healthspan. He is armed with the knowledge of where he stands nutritionally and metabolically.

When was the last time you had a fully comprehensive checkup by a physician? Health optimization is for everyone, not just for elite athletes and coaches like John. Reach out if you’d like to perform at your best!





John Crino
Endurance 2 Perform | Swim Bike Run Triathlon Coaching

My goal is to teach you enough about your body that one day, you won’t need me.

16 years older and 38 minutes faster. 🎉 What’s my “secret?”
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My secret is that I follow the same lifestyle and functional medicine principles towards optimizing my health that I practice with my clients. 👇🏼

-Comprehensive lab testing, beyond the conventional basics.
-Nutrition optimization based on research evidence, not fads or influencers.
-Exercise plans that include cardio AND strength AND mobility AND recovery.
-Targeted use of supplements personalized to my physiology.

Of course I’ve had my share of setbacks over the years. I’ve had overuse injuries from endurance training and fractures from osteoporosis due to menopause. Yet I can honestly say that I’m stronger and faster today than I was 16 years ago.

My goal is to help my clients achieve optimal results. I am proof that this process works. Schedule a free 20 minute Discovery Call and see how my programs can help you.

*No AI was used in the creation of this post*

A year ago, I was reminded that even physicians, coaches, and lifelong athletes can be stopped in our tracks.

After advocating for myself and requesting a DEXA scan, I learned I had osteoporosis. I was 5 years post-menopause, not yet on hormone replacement, and had a strong family history. A few months later, I fell and broke my right wrist, which required surgery. Then came frozen shoulder from weeks of immobilization.

For months, swimming was nearly impossible. Even breathing to the left caused right shoulder pain. I had only been back in the pool for about two months before racing Eagleman 70.3 this past Sunday.

And yet — I finished in 5:56, placed 7th in my age group, ranked 54th out of 690 women by age-adjusted performance, and qualified for my first IRONMAN 70.3 World Championship.

Recovery takes more than motivation. It takes a plan. It takes strength training, nutrition, hormone and bone health evaluation, sleep, patience, progressive loading, and honest conversations about fear, frustration, and identity.

It also helps to have a coach.

an amazing triathlon coach and she helped me reach higher than I thought possible.

A coach helps you zoom out when you are discouraged, make decisions when emotions are high, and keep taking the next right step when the finish line still feels far away.

At CHEFCoachMD, I help women navigate exactly this kind of terrain: menopause, bone health, injury recovery, performance, nutrition, and the question so many of us quietly ask:

“What is still possible for me?”

The answer may be more than you think.

Strong bones. Strong muscles. Strong mindset. Stronger comeback.

I have a coach. So should you.

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