Dr. Adrienne LaMora

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Macedon, NY
Dr. Adrienne LaMora

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Nutrition/health coach, educator, CrossFit fanatic, author, wife and mother. No one else can heal you but you!

My passion is to empower people to take charge of their own health and wellness through nutrition, exercise and mindfulness.

10/23/2026

💪 CAN YOU CARRY YOUR OWN FUTURE?

Think about the things you carry every day.

Groceries. Laundry baskets. Suitcases. A sleeping child.

Now imagine being able to do all of those things confidently at 70, 80, or beyond.

That’s one of the reasons strength training matters so much.

Exercises like farmer’s carries challenge your grip, core, posture, and ability to move while carrying a load.

And here’s something fascinating: research has consistently found that lower grip strength is associated with poorer health outcomes, including increased mortality risk.

That doesn’t mean improving your grip alone guarantees a longer life. Grip strength is also a useful marker of overall muscular strength and health.

For women in midlife, the goal isn’t simply to lift more weight at the gym.

It’s to build and preserve the physical capacity that makes everyday life easier.

🏋️ Lift progressively.
🛍️ Practice carrying appropriately challenging loads.
💪 Train your whole body.
🚶 Keep moving.

Train for the life you want to keep living.

RESEARCH:
Leong DP et al. Lancet. 2015;386:266–273.
doi.org/10.1016/S0140-6736(14)62000-6

10/22/2026

🧠 WHAT DOES YOUR BLOOD SUGAR HAVE TO DO WITH YOUR BRAIN?

More than you might think.

We often associate too much sugar with weight gain and diabetes. But metabolic health also matters for your brain.

Research has linked type 2 diabetes to an increased risk of cognitive decline and dementia.

One study published in the New England Journal of Medicine found that higher blood glucose levels were associated with increased dementia risk, even among people without diabetes.

Researchers are also investigating how insulin resistance and inflammation may contribute to Alzheimer’s disease.

So what can you do?

✔️ Limit added sugars, especially sugary drinks.
✔️ Prioritize protein, fiber, and whole foods.
✔️ Lift weights to support healthy glucose metabolism.
✔️ Move throughout the day.
✔️ Monitor blood sugar and A1c when appropriate.

This isn’t about eliminating fruit or never enjoying dessert.

It’s about understanding that your metabolic health can influence your long-term brain health.

Your brain deserves the same attention you give your body.

References 📚

1. Crane PK, et al. (2013). Glucose Levels and Risk of Dementia. New England Journal of Medicine, 369, 540–548.
https://doi.org/10.1056/NEJMoa1215740

2. National Institute of Diabetes and Digestive and Kidney Diseases. Can Diabetes Lead to Cognitive Impairment?
https://www.niddk.nih.gov/health-information/professionals/diabetes-discoveries-practice/can-diabetes-lead-cognitive-impairment

3. Alzheimer’s Research UK. Type Two Diabetes and Dementia Risk Explained.
https://www.alzheimersresearchuk.org/dementia-information/dementia-risk/diabetes-and-dementia-risk/

4. Centers for Disease Control and Prevention. Your Brain and Diabetes.
https://www.cdc.gov/diabetes/diabetes-complications/effects-of-diabetes-brain.html

10/21/2026

Two women can weigh exactly the same and have very different levels of strength, muscle mass, and metabolic health.

And during your 40s and 50s, those differences become increasingly important.

As women transition through menopause, changes in body composition can occur even when the number on the scale barely moves.

You may be gaining strength, building muscle, and improving your fitness without seeing a dramatic change in your weight.

That’s why progress deserves more than one measurement.

REFERENCES 📚
1. Greendale GA, et al. (2019). Changes in Body Composition and Weight During the Menopause Transition. JCI Insight, 4(5), e124865. https://doi.org/10.1172/jci.insight.124865

2. St-Onge MP, Gallagher D. (2010). Body Composition Changes With Aging: The Cause or the Result of Alterations in Metabolic Rate and Macronutrient Oxidation? Nutrition, 26(2), 152–155. https://doi.org/10.1016/j.nut.2009.07.004

3. Fragala MS, et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019–2052. https://doi.org/10.1519/JSC.0000000000003230

10/16/2026

When women think about lifting weights, they often think about building muscle, improving metabolism, or changing body composition.

But there’s another reason to challenge your body with resistance training.

Your bones respond to mechanical loading, too.

As estrogen levels decline around menopause, bone loss can accelerate, making bone health an increasingly important part of fitness.

Research suggests that appropriately supervised, progressive high-intensity resistance and impact training can improve bone density and physical function in postmenopausal women with low bone mass.

That means strength training isn’t just about how much you can lift today.

It’s about investing in a stronger, more capable body for the decades ahead.

Train your muscles. Challenge your bones. Build strength for life.

REFERENCES 📚

1. Watson SL, et al. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
2. International Osteoporosis Foundation. Exercise and Bone Health. https://www.osteoporosis.foundation/patients/prevention/exercise
3. Bone Health & Osteoporosis Foundation. Exercise for Your Bone Health.https://www.bonehealthandosteoporosis.org/wp-content/uploads/ExcerciseForYourBoneHealth.pdf

10/15/2026

You can lift heavy, train consistently, and prioritize fitness. But what happens during the rest of your day?

Research shows that prolonged sedentary time is associated with increased risks of cardiovascular disease, type 2 diabetes, and premature death.

And while exercise provides substantial protection, incorporating movement throughout the day offers additional opportunities to support your health.

For women in their 40s and 50s, think beyond the gym:

✔️ Take short walking breaks throughout the day.

✔️ Stand up and move between long periods of sitting.

✔️ Walk after meals when possible.

✔️ Take the stairs and find opportunities for everyday movement.

✔️ Keep lifting heavy to build and maintain strength.

The goal isn’t to exercise constantly. It’s to create a lifestyle where movement is the norm, not the exception.

Strong in the gym. Active in everyday life. That’s an investment in longevity.

REFERENCES 📚

1. Bull FC, et al. (2020). World Health Organization 2020 Guidelines on Physical Activity and Sedentary Behaviour. British Journal of Sports Medicine, 54, 1451–1462. https://doi.org/10.1136/bjsports-2020-102955

2. Ekelund U, et al. (2016). Does Physical Activity Attenuate, or Even Eliminate, the Detrimental Association of Sitting Time With Mortality? A Harmonised Meta-analysis of Data From More Than 1 Million Men and Women. The Lancet, 388, 1302–1310. https://doi.org/10.1016/S0140-6736(16)30370-1

3. Dunstan DW, et al. (2012). Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses. Diabetes Care, 35, 976–983. https://doi.org/10.2337/dc11-1931

10/13/2026

For decades, women were encouraged to exercise to burn calories, lose weight, and take up less space.

But what if we changed the goal?

What if we trained to lift heavier, move confidently, protect our independence, and build a body capable of doing more?

Research consistently shows that progressive resistance training improves muscular strength in middle-aged and older adults.

And challenging weights have an important place in that equation. Heavier loads are particularly effective for developing maximal strength.

For women in their 40s and 50s, strength training isn’t simply about changing how your body looks.

It’s about investing in what your body can DO.

Stop training just to be smaller. Start training to become stronger.

References:

Fragala MS, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019;33(8):2019–2052.

Schoenfeld BJ, et al. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. 2017;31(12):3508–3523

10/08/2026

Burning, gritty, watery, or irritated eyes are often blamed on allergies or too much screen time.

But hormonal changes during midlife may also play a role.

Dry eye disease is more common in women, particularly after menopause. Changes in s*x hormones can affect the tear film and the glands that help keep our eyes comfortable.

And here’s something surprising: watery eyes can actually be a symptom of dry eye disease.

If you’re constantly reaching for eye drops, don’t automatically dismiss it as normal aging.

A comprehensive eye exam can help identify what’s causing your symptoms and which treatments may help.

References 📚
Schaumberg DA, et al. Prevalence of Dry Eye Syndrome Among US Women. American Journal of Ophthalmology. 2003;136(2):318–326.

Sullivan DA, et al. TFOS DEWS II S*x, Gender, and Hormones Report. The Ocular Surface. 2017;15(3):284–333.

10/06/2026

Strength is how much force your muscles can produce. Power is how quickly they can produce it.

Why does that matter as we age?

Muscle power tends to decline faster than strength and is closely connected to everyday abilities like getting out of a chair, climbing stairs, walking confidently, and reacting quickly when you lose your balance.

Research suggests appropriately designed power training may improve physical function in older adults, and newer research specifically in women also supports functional exercise for maintaining strength, power, and independence.

References:

Talar K, et al. Comparison of Power Training vs Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis. JAMA Network Open. 2022;5(5):e2211623.

Izquierdo M, et al. International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines.

Effects of functional exercise on healthy aging in women over 60 years of age: A systematic review and meta-analysis. Experimental Gerontology. 2026. Seventeen randomized trials involving 968 women were included.

10/01/2026

During midlife, changes in hormones, muscle mass, fat distribution, and insulin sensitivity can influence metabolic health.

Your mitochondria, the tiny structures that help your cells produce energy, are part of that story too.

So what actually helps?

• Build muscle. Strength training supports lean mass and metabolic health.

• Move aerobically. Walking, cycling, swimming, and other cardio help train your body’s energy systems.

• Eat enough protein. Especially important when preserving muscle becomes a priority.

• Think beyond the scale. Strength, waist circumference, blood sugar, cholesterol, blood pressure, and fitness matter too.

📚 References:
International Menopause Society. International Menopause Society recommendations and key messages on women’s midlife health and menopause. Climacteric. 2026. The recommendations emphasize regular exercise for midlife women, including at least 150 minutes of moderate-intensity activity weekly plus two resistance-training sessions.

Liu C, et al. Effects of concurrent training on body composition, metabolic, and inflammatory outcomes in postmenopausal women: a meta-analysis. BMC Women’s Health. 2026;26:186.

MacGregor K, et al. S*x differences in skeletal muscle metabolism in exercise and type 2 diabetes mellitus. Nature Reviews Endocrinology. 2025;21:166–179.

Hevener AL, et al. The Impact of Skeletal Muscle ERα on Mitochondrial Function and Metabolic Health. Endocrinology. 2020.

09/29/2026

Iron deficiency is common in women, and heavy menstrual bleeding is a major cause during the reproductive years. Importantly, iron stores can become depleted before someone develops full iron-deficiency anemia.

Symptoms can include fatigue, difficulty concentrating, restless legs, reduced exercise tolerance, and sometimes unusual cravings such as chewing ice.

And heavy periods shouldn’t automatically be dismissed as something women simply have to tolerate.

If you’re experiencing persistent fatigue or heavy menstrual bleeding, talk with your healthcare provider. A medical evaluation can help determine whether iron deficiency, anemia, or something else is contributing.

Sometimes “I’m just tired” deserves a closer look.

References:
Munro MG, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. American Journal of Obstetrics & Gynecology. 2023;229(1):1-9.

Weyand AC, et al. Diagnosis and management of iron deficiency in females. CMAJ. 2025.

Munro MG. Heavy menstrual bleeding, iron deficiency, and iron deficiency anemia: Framing the issue. International Journal of Gynecology & Obstetrics. 2023;162(S2):7-13.

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