The fuel with erin blog
Everything you need to navigate health and fitness after 40, in one place. Search by topic to find what's relevant to you.
Less Cardio, More Weight: Here's Why It Works for women after 40
I used to chase burned calories with six days of cardio a week — until I hit my 40s. Here's why lifting heavier (and walking more) can do more for your strength and body composition than endless cardio.
Your Bucket Just Got Smaller: Why Everything That Used to Work Doesn't Anymore
You haven't changed anything. You're eating the same, training the same, sleeping about the same amount you always have — and yet you're exhausted, bloated, and the scale won't budge no matter what you try. If that sounds familiar, you're not broken, and you're definitely not imagining it.
On the latest episode of Fuel with Erin, hormone health coach Stephanie Crassweller (founder of Vitality OET) laid out a framework that reframes almost everything about this stage of life: the capacity bucket.
Progesterone, Birth Control, and the Hormone Story Nobody Explained to You
If your labs have ever come back “normal” and you thought, then why do I feel this bad? — you're not alone, and you're not crazy.
On the latest Fuel with Erin episode, hormone health coach Stephanie Crassweller broke down exactly why your labs can look fine while your body feels like it's falling apart, and it starts with a hormone most women never think about: progesterone.
One Bad Night of Sleep Can Make You 25% More Insulin Resistant — Here's What Actually Helps
Did you know a single poor night of sleep can make you up to 25% more insulin resistant the next day. Not a week of bad sleep. One night.
If you've ever eaten "the same" one day as the next and gotten wildly different results on the scale or in how you feel, sleep is very likely part of the answer — and it might matter more than the workout you're about to skip it for.
Why Your Pelvic Floor is the Key to Injury Prevention and Performance in Midlife
Up to 50% of women in midlife experience some form of pelvic floor dysfunction, yet the vast majority suffer in silence or assume it’s just a normal part of aging. The nagging low back pain, stubborn hamstring strain, or accidental leak while jumping or running downhill isn't just a random nuisance—it’s a direct distress signal from your body's true core foundation.
Navigating Adult ADHD with Katy Weber
Have you ever felt like everyone else received a manual to life that you somehow missed?
For many women, daily life feels like a constant battle against an invisible current. On the outside, you might look like you have it completely together—maybe you're a high-achieving professional, a meticulous perfectionist, or the PTA president. But behind closed doors, you are completely exhausted, secretly white-knuckling your way through daily tasks and mistaking your struggles for personal failure.
In a recent episode of Find Your Fuel, host Erin Martin sat down with Katy Weber, an ADHD advocate, certified coach, and host of the popular Women & ADHD podcast. Katy was diagnosed with ADHD during the pandemic at the age of 45. Her diagnosis completely flipped her world upside down, transforming her understanding of her lifelong battles with anxiety, depression, and overwhelm from "personal flaws" into what they truly are: biological realities.
Here is a deep dive into Katy’s story, the neurobiology of the adult female ADHD brain, and radical advice on how to stop fixing yourself and start supporting yourself.
Physical and Mental Fitness with Rachel Gregory
What happens when you finally achieve your dream body after a decade of hard work, only to have the rest of your life shatter?
In a powerful and transparent episode of the Find Your Fuel podcast, nutritionist, athletic trainer, and author Rachel Gregory joined host Erin to discuss the intersection of physical excellence and severe mental testing. From her roots pioneering ketogenic research in CrossFit athletes to navigating a devastating relationship breakup, Rachel shares raw insights on how true wellness requires a harmonious blend of physical strength and mental resilience.
Understanding the Impact of Microplastics on Women’s Health
Microplastics are everywhere—from the food we eat to the air we breathe. Despite their prevalence, many of us remain unaware of the potential health risks associated with these tiny particles. In this post, we will explore the latest research on microplastics, their impact on human health, and actionable steps you can take to reduce your exposure.
The Gut-Hormone Connection: Understanding Your Body’s Complexities
When it comes to health, many people are unaware that the gut plays a pivotal role in hormone balance. In discussing gut and hormone issues, I recently spoke with Ashley De Luna, a yoga instructor and medical professional, who shared her personal journey and insights into the complex relationship between gut health and overall wellness. In this post, we’ll explore the connection between the gut and hormones, practical steps to improve gut health, and why understanding this relationship is vital for women.
The Essential Guide to Pelvic Floor Health and Post-Pregnancy Fitness: Insights from Expert Erica Wald
Are you wondering how to strengthen your core after pregnancy or improve your pelvic floor health? Maybe you've been hesitant to start postpartum fitness, unsure of what exercises are safe or effective. If so, you're not alone—many women face these challenges but lack the guidance they need to move confidently forward.
In this comprehensive post, you'll learn key strategies from Erica Wald, a prenatal and pelvic floor specialist, and founder of Commit Fitness, who shares her expertise on functional core training, postpartum recovery, and how to develop a strong, resilient deep core even years after pregnancy. We'll cover actionable tips for everyday movement, breathing techniques, and personalized approaches to optimize your recovery and wellness journey.
Navigating Grief and Mental Health: Insights from a Psychologist Who Knows Both Sides
Experiencing the loss of a loved one is one of life's most profound challenges, especially when you're someone trained to support others through pain. How do mental health professionals cope when their personal grief hits unexpectedly? What lessons can we all learn about managing grief, anxiety, and mental health, especially in today’s digital age?
In this post, we explore powerful insights from Dr. Tosh, a licensed clinical psychologist who confronted grief both professionally and personally—through her father's devastating diagnosis and death. Her experience sheds light on the intricate connection between brain rewiring, emotion, and self-care, offering practical strategies to navigate our own mental health journeys.