Lynn Coffey

You’re crushing your workouts, eating better, and staying consistent—until a craving hits.

Pizza. Ice cream. Chips. Cookies. Whatever your “trigger food” is, it feels like it calls your name louder the more you try to ignore it.

Sound familiar? You’re not alone.

Cravings are a totally normal part of the fitness journey. But how you respond to them can make a big difference in whether you stay on track or spiral into guilt and frustration.

Here’s how to understand and manage cravings—without sabotaging your goals.

Why Do We Get Cravings?

Cravings happen for a few reasons:

• Physiological: You might be lacking key nutrients or calories.
• Psychological: You associate certain foods with comfort, reward, or escape.
• Habitual: You crave sweets after dinner because… well, you always have.
• Emotional: Stress, boredom, and sadness can all trigger desire for feel-good foods.

Understanding the root of your craving helps you choose the best response.

What Not to Do: The Restrict–Binge Cycle

A common mistake? Trying to white-knuckle your way through cravings by banning the food entirely.

The result? You eventually give in, feel guilty, and think you’ve “failed”—so you eat even more.

This cycle doesn’t work.

Instead, practice flexibility and curiosity. Here’s how.

1. Don’t Demonize the Food

All foods can fit in a balanced lifestyle.

Labeling foods as “bad” creates shame. That shame—not the food itself—is what often leads to overeating.

Reframe: Instead of “I can’t eat that,” try “I can have it, but do I really want it right now?”

2. Eat Enough During the Day

A lot of cravings are rooted in undereating.

If you’re skipping meals, eating super low-calorie, or avoiding carbs, your body will eventually rebel—and demand fast energy in the form of sugar or processed snacks.

Fix it: Prioritize protein, fiber, and healthy fats to stay full and satisfied.

3. Satisfy the Craving—On Purpose

Sometimes, the best move is to eat the thing.

One cookie won’t derail your progress. Five cookies eaten in a guilt spiral might.

Try this:

• Serve a portion on a plate (not from the bag)
• Eat mindfully, without distractions
• Enjoy every bite

Satisfaction can be more powerful than restriction.

4. Find a “Pause” Practice

Before acting on a craving, take a 5-minute pause.

Drink a glass of water. Go for a short walk. Write in your notes app: “What do I need right now?”

Often, it’s not about the food—it’s about stress, fatigue, or comfort.

5. Build a Craving-Resilient Environment

You don’t have to ban treats from your house—but it helps to make the easiest choices the best ones.

Tips:

• Keep healthy snacks visible and ready to grab
• Store indulgent treats out of sight or in single-serve portions
• Don’t shop hungry!

Cravings Are Normal—Shame Doesn’t Have to Be

You’re not “weak” because you crave chocolate.

You’re human.

The real secret to managing cravings isn’t willpower—it’s awareness, intention, and self-trust.

Want help building a balanced plan that includes flexibility and results? Let’s talk.

ou’ve ever been weeks—or months—into a solid workout routine and suddenly stop seeing progress, you’re not alone.

Welcome to the fitness plateau.

It’s frustrating, disheartening, and can seriously mess with your motivation. But the good news? A plateau is normal—and fixable.

In this post, we’ll unpack why fitness plateaus happen, how to recognize them, and what you can do to push past the stall and start progressing again.

What Is a Fitness Plateau?

A fitness plateau is when your body adapts to your current routine, and your results (like fat loss, strength gains, or performance) stall—even though you’re still working hard.

It’s a sign that your body has become more efficient at handling your workouts, and it no longer sees a reason to change. Adaptation is part of the process—but when progress stalls, it’s time to shake things up.

Common Causes of a Fitness Plateau

1. Doing the Same Workout for Too Long

Your body thrives on challenge. If you’ve been doing the same strength circuit, cardio session, or class routine for months, your progress will slow.

Fix it: Add variety—try new exercises, increase resistance, change the number of sets/reps, or switch up the training style.

2. Not Eating Enough (or Eating Too Much)

Nutrition plays a huge role in progress. Undereating can stall fat loss and muscle growth. Overeating can mask fat loss even if you’re exercising consistently.

Fix it: Track your intake for a few days and adjust as needed. Prioritize protein and whole foods.

3. Lack of Progressive Overload

If you’re lifting the same weights or running the same speed, your body has no reason to adapt further.

Fix it: Gradually increase intensity. This could mean heavier weights, more reps, slower tempo, or shorter rest times.

4. Inadequate Recovery

Rest is when your body actually changes. Overtraining leads to fatigue, reduced performance, and plateaus.

Fix it: Make sure you’re getting quality sleep, rest days, and proper nutrition. More isn’t always better.

5. Stress and Hormonal Imbalance

Stress from life, lack of sleep, or under-recovery can spike cortisol and impact your body’s ability to burn fat or build muscle.

Fix it: Manage stress through mindfulness, stretching, walking, journaling, or working with a coach.

How to Break Through a Plateau

Here’s your action plan:

• Change up your routine. New stimulus = new results. Don’t be afraid to pivot.
• Check your nutrition. You might need to adjust calories, eat more protein, or dial back on processed foods.
• Prioritize recovery. Add sleep, mobility, and stress reduction to your program.
• Track progress differently. Progress isn’t just scale-based. Look at strength, energy, inches, or how your clothes fit.
• Set a new goal. A fresh focus can reignite motivation.

Bonus: Mindset Matters

Plateaus can feel like failure, but they’re part of the journey.

Instead of beating yourself up, use this moment as a checkpoint. What’s working? What needs to change? What can you celebrate?

Growth isn’t always linear—but it’s always possible.

Don’t Plateau Alone

Everyone hits plateaus. What separates long-term success from burnout is the willingness to adapt.

If you’re stuck and not sure what to change, that’s exactly where coaching comes in.

Let’s build a smarter, more effective plan that gets you moving again.

ou’ve ever said, “I just want to tone up,” you’re not alone. It’s one of the most common goals people bring to the gym.

But here’s the thing: “Toning” isn’t really a scientific term.

In the world of fitness, what most people call “toning” is actually a combination of two things:

1. Building lean muscle
2. Reducing body fat

Let’s break down the myths and get clear on what it really takes to achieve that sculpted, strong look you’re after.

Myth #1: “Lifting Weights Will Make Me Bulky”

The truth: Building significant muscle takes time, consistency, and a specific type of training (and often, a calorie surplus).

Most people—especially women—don’t accidentally become bodybuilders by lifting a dumbbell.

In fact, lifting weights is the best way to get that lean, defined look.

Why it matters: Without strength training, you might lose weight through diet and cardio, but you’ll likely lose muscle along with fat—leading to a smaller but still “soft” look.

Myth #2: “I Just Want to Tone, Not Build Muscle”

The truth: You can’t “tone” a muscle that doesn’t exist. To create visible definition, you need to build the underlying muscle tissue.

You don’t have to lift super heavy, but you do need to challenge your body with resistance training.

Pro tip: Focus on progressive overload—increasing weight, reps, or intensity over time—to build lean muscle gradually and safely.

Myth #3: “Light Weights and High Reps Are Better for Toning”

The truth: While high reps can have a place in your routine, results come from progressive resistance.

That means gradually increasing the challenge—whether it’s more weight, slower tempo, or added reps—not endlessly lifting 2-pound dumbbells.

Bonus: Challenging your muscles also improves bone density, posture, and metabolism.

Myth #4: “Cardio Is the Best Way to Get Lean”

The truth: Cardio helps burn calories, but strength training helps reshape your body.

For long-term fat loss and body composition changes, a mix of both is ideal.

Best combo:

• 2–4 strength sessions per week
• Moderate cardio for heart health and endurance
• A balanced, protein-rich diet

So What Should You Focus On?

If your goal is to look “toned,” the real focus should be:

• Building lean muscle through strength training
• Reducing body fat through nutrition and movement
• Being patient and consistent

There’s no shortcut, but there is a path—and it’s one that actually works.

Ditch the word “toned” if it helps. Try saying:

• “I want to feel strong.”
• “I want to build lean muscle.”
• “I want to lower my body fat.”

These goals are clear, achievable, and rooted in real science.

You Can’t Sculpt What You Don’t Build

You don’t need a new buzzword.

You need a sustainable plan that includes strength training, proper nutrition, and a mindset focused on progress over perfection.

If you want support building that plan—and learning how to train for results that actually last—I’d love to help.

Let’s build strength that shows.

hen it comes to reaching your fitness goals, most people think the secret lies in the perfect workout plan or the ultimate fat-burning diet. But here’s the truth:

It’s your mindset that often makes or breaks your progress.

Even the best training program in the world won’t help if your brain is constantly telling you to quit, delay, or doubt yourself.

In this post, we’ll explore 5 common mental blocks that sabotage fitness progress and give you clear, actionable strategies to overcome each one. Whether you’re a beginner or a seasoned gym-goer, these mindset shifts can help unlock the results you’ve been working for.

1. All-or-Nothing Thinking

The trap: You either hit the gym 5 days a week and eat 100% clean—or you feel like a failure.

Why it hurts: This black-and-white mindset leads to burnout, guilt, and eventually giving up when things aren’t perfect.

Example: You miss one workout and think, “Well, I blew it. Might as well skip the rest of the week.”

Breakthrough Strategy:

• Shift to an “always something” mindset.
• Remind yourself that consistency beats perfection.
• One skipped workout doesn’t erase all your progress—get back on track without judgment.

Try this reframe: “I didn’t do my full workout today, but I walked for 10 minutes. That still counts.”

2. Fear of Failure (or Success)

The trap: You avoid starting (or pushing yourself) because you’re afraid of not being good enough—or afraid of who you might become if you succeed.

Why it hurts: Fear keeps you stuck in the comfort zone, where growth doesn’t happen.

Example: You want to lift heavier or try a new trainer, but talk yourself out of it because you might not be “ready.”

Breakthrough Strategy:

• Acknowledge the fear. It’s not weakness—it’s human.
• Focus on action over outcome: “What’s one small step I can take today?”
• Understand that failure is feedback, not a final verdict.

Pro tip: Visualize what success would look and feel like. Let that future pull you forward.

3. Comparison Paralysis

The trap: You scroll social media or watch other people in the gym and feel like you’ll never measure up.

Why it hurts: Comparing your chapter 1 to someone else’s chapter 20 robs you of motivation and joy.

Example: You see someone deadlifting twice your weight and suddenly feel like quitting.

Breakthrough Strategy:

• Remember: Fitness isn’t a race; it’s a personal journey.
• Use comparison as inspiration—not judgment.
• Track your own progress with photos, logs, or how your clothes fit.

Mantra: “I’m not competing with anyone. I’m building a stronger version of myself.”

4. Perfectionism & Overplanning

The trap: You obsess over creating the “perfect plan” and delay starting until conditions are just right.

Why it hurts: This mindset creates analysis paralysis. You’re always planning, but never doing.

Example: You spend hours researching the best supplements, but haven’t exercised all week.

Breakthrough Strategy:

• Done is better than perfect. Action creates clarity.
• Set a timer for 15 minutes and just start moving.
• Think of fitness as an experiment, not an exam.

Quick win: Start a 7-day “imperfect action” challenge. Show up, even if it’s messy.

5. Negative Self-Talk

The trap: Your inner critic tells you you’re lazy, weak, or not meant to be fit.

Why it hurts: Your brain believes what you repeatedly tell it. These thoughts erode confidence and consistency.

Example: You think, “I’ll never lose this weight,” and feel discouraged before even trying.

Breakthrough Strategy:

• Identify and interrupt negative thought loops.
• Replace them with affirming, neutral, or empowering language.
• Speak to yourself the way you’d speak to a client or friend.

Try this instead: “I’m learning. I’m improving. I’m showing up for myself.”

Your Mindset Is a Muscle

Just like your biceps or glutes, your mindset needs regular training.

By recognizing and working through these 5 mental blocks, you’ll gain more than physical strength. You’ll develop the mental resilience needed to stick with fitness for life.

And remember: you don’t have to tackle it all alone. If you want personalized support, accountability, and a plan that fits your unique life, consider working with me! I understand both the mental and physical sides of transformation.

You’ve got this.

Burnout doesn’t always look like a dramatic collapse. Sometimes it looks like waking up tired, moving through your day in a fog, snapping at loved ones, or feeling disconnected from everything that used to bring you joy.

If you’re in your 40s or 50s and silently thinking, “Is this just what life feels like now?”—you’re not alone. But you’re also not stuck.

Midlife brings its own unique mix of pressures. Careers peak. Family responsibilities pile up. Hormones shift. And the habits that used to keep you balanced just don’t cut it anymore. You need a new system—one that actually fits your current life and supports your body and mind.

Enter the simplest anti-burnout toolkit you didn’t know you needed: stretch, walk, breathe.

No trendy products. No bootcamps. No five-step morning routine with cold plunges and matcha.

Just three ridiculously simple habits that have been proven to lower stress, reset your nervous system, and help you feel like yourself again.

Let’s break them down—and show you how to actually make them part of your daily life.

Why Midlife Stress Hits Differently

Burnout in midlife isn’t the same as the stress you might’ve handled in your 20s. It builds slowly. It compounds.

And often, it shows up not just as emotional exhaustion, but as physical symptoms:

• Tension headaches
• Gut issues
• Sleep disturbances
• Brain fog
• A racing mind that won’t shut off
• A general feeling of “meh”

This isn’t weakness. It’s your body’s way of waving a white flag.

When you’re constantly juggling responsibilities, your body lives in a low-grade fight-or-flight state. Your sympathetic nervous system stays activated. Cortisol stays high. And eventually, you start to feel wired and tired at the same time.

That’s where movement and breath come in—not as a workout or a productivity hack, but as a reset.

Stretch: Unwind Tension You Didn’t Know You Were Holding

Most of us carry tension without realizing it. We hunch at our desks. We clench our jaws. We curl our shoulders while scrolling through our phones.

Over time, your body gets used to these stress postures. But they lead to tight hips, back pain, stiff necks, shallow breathing, and a general sense of unease.

The fix isn’t complicated. You just need to stretch—gently and regularly.

What stretching does for stress:

• Releases physical tension stored in muscles
• Improves circulation and energy
• Activates your parasympathetic (rest and digest) system
• Signals to your brain that it’s safe to relax

Easy stretches to start with (no equipment required):

1. Neck rolls: Sit or stand tall, slowly roll your head from side to side.
2. Shoulder shrugs and circles: Loosen up tight upper back muscles.
3. Seated forward fold: Loosens hamstrings and calms your nervous system.
4. Cat-cow stretch: Mobilizes the spine and gently massages internal organs.
5. Child’s pose: Releases tension in the hips and back, promotes relaxation.

You don’t need an hour-long yoga class. Just five minutes in the morning or evening can reset how your entire body feels.

Walk: The Underrated Mood Booster

If you feel stuck, anxious, restless, or mentally overwhelmed, the absolute best thing you can do is walk.

Walking doesn’t just move your body. It moves your mind.

It shakes off stagnant energy. It breaks stress loops. It grounds you in the present.

And it doesn’t require a gym membership, a fitness tracker, or fancy shoes. Just you and your feet.

The mental health benefits of walking:

• Reduces symptoms of anxiety and depression
• Increases blood flow to the brain, improving clarity and focus
• Lowers cortisol levels
• Enhances creativity and problem-solving
• Helps reset circadian rhythms if done outdoors in daylight

Walking can also act as a “buffer” between stressful parts of your day. Try walking after work to decompress, after a tough conversation to clear your mind, or in the morning to set a calm tone for the day.

Don’t overthink it—just walk:

• 10 minutes around your block
• Laps inside your home while on a phone call
• A quick loop during your lunch break
• Evening walk with a friend or your dog

The goal isn’t steps. It’s space.

In a world that constantly demands your attention, walking gives you a moment to return to yourself.

Breathe: The Fastest Way to Reset Your Nervous System

You breathe all day. But when was the last time you actually noticed it?

When we’re stressed, our breath becomes shallow and fast. This keeps the body in fight-or-flight mode. By consciously slowing your breath, you can flip the switch into rest-and-digest mode in a matter of seconds.

And no, you don’t need to sit cross-legged or chant “om.”

You just need to breathe on purpose.

The science of slow breathing:

• Activates the vagus nerve, which calms the body
• Lowers blood pressure and heart rate
• Improves heart rate variability (a marker of stress resilience)
• Reduces anxiety, even in as little as one minute
• Supports better sleep and digestion

Try this simple breathing practice (2 minutes):

1. Sit or lie comfortably.
2. Inhale through your nose for 4 counts.
3. Hold your breath for 4 counts.
4. Exhale slowly through your mouth for 6–8 counts.
5. Repeat for 4–6 rounds.

Do this before a stressful meeting. Before bed. While stuck in traffic. When you feel overwhelmed but don’t know why.

Your breath is free, portable, and always available.

How to Make These Habits Stick

Even though stretching, walking, and breathing are simple, we often forget to do them—especially when life is hectic.

Here’s how to make them part of your real, imperfect life.

1. Stack the habits into your routine

• Stretch after brushing your teeth.
• Walk after lunch or dinner.
• Breathe before you check email or pick up your phone.

These habits are most effective when they’re attached to something you already do daily.

2. Set micro-goals

Instead of trying to overhaul your day, commit to the minimum:

• 2 minutes of stretching
• 5 minutes of walking
• 3 deep breaths

Once you start, you’ll often keep going—but if not, you’ve still won.

3. Keep visual reminders

Put a sticky note on your desk. Set a phone alarm with the word “breathe.” Leave your sneakers by the door.

Environmental cues can make a big difference in building new habits.

4. Track how you feel

The magic of these habits isn’t in the action—it’s in the result.

After a week of short daily walks or mindful breathing, take note:

• Are you sleeping better?
• Feeling calmer?
• Snapping less at people?
• Less overwhelmed in the mornings?

When you see the payoff, motivation becomes easier.

Why This Trio Works (When Other Strategies Don’t)

There’s no shortage of self-care advice out there. But so much of it feels inaccessible, time-consuming, or just not realistic when you’re already stressed out.

Stretch, walk, breathe works because:

• It doesn’t require special equipment or money
• It’s safe for nearly every body
• It meets you exactly where you are
• It’s flexible and adaptable
• It addresses both physical and emotional stress

This trio supports your nervous system, which is the foundation of every other system in your body—immune, digestive, cardiovascular, hormonal. When your nervous system feels safe and supported, everything else functions better.

And you don’t have to do them perfectly. You just have to do them consistently.

Final Thoughts: Small Habits, Big Shift

Burnout isn’t always dramatic. Sometimes it’s subtle. Sometimes it’s quiet. But it always deserves your attention.

You don’t need to quit your job, go on a silent retreat, or change your entire life to feel better.

You just need to stretch.

You need to walk.

You need to breathe.

One minute at a time. One day at a time.

You’re not behind. You’re not broken. You’re just a little overloaded—and these simple, grounded tools can bring you back to yourself.

When in doubt, move your body, slow your breath, and take the next step forward—literally.

If you’ve ever been told, “Don’t eat after 7 PM or it’ll turn straight to fat!”—you’re not alone. This age-old advice has been floating around for decades, showing up in everything from fad diets to casual dinner party conversations. But is there any truth to it?

And more importantly, does the time you eat really matter once you’re in your 40s or 50s and your body starts changing?

Let’s dig into the science, the myths, and the real deal about eating late, digestion, and how your body handles food in midlife. The goal here isn’t to guilt you into skipping dinner. It’s to give you honest, no-nonsense info you can actually use.

What Happens to Digestion as You Age

First, let’s address the real elephant in the room: digestion changes as we get older. It’s not your imagination. What once felt like a perfectly normal dinner (pasta and garlic bread at 8:30 PM) might now leave you feeling bloated, sluggish, or wide awake at midnight.

Here’s why:

• Slower Metabolism: Your resting metabolic rate naturally declines as you lose muscle mass with age.
• Decreased Stomach Acid: After 40, many people produce less stomach acid, which can lead to slower digestion and issues like heartburn or reflux.
• Reduced Enzyme Production: Your body may be less efficient at breaking down food, especially heavy, fatty meals.
• Changes in Gut Motility: That’s a fancy way of saying food moves more slowly through your system, leading to gas, constipation, or bloating.

The good news? You can still eat dinner after 7 PM. But what you eat and how much of it matters more than ever.

Is Eating Late Really That Bad?

The short answer: it depends—on your schedule, your overall habits, and how your body responds to food.

Let’s bust a few common myths:

Myth #1: “Eating after 7 PM automatically causes weight gain.”
False. Calories don’t magically turn into fat after dark. What matters most is your total calorie intake, food quality, and how active you are throughout the day.

However… late-night eating can be a problem if:

• You eat high-calorie snacks out of boredom, not hunger
• You’re grazing all night with no real meal
• You eat too close to bedtime and wake up feeling bloated or restless

Myth #2: “Your body stops digesting food at night.”
Nope. Your body keeps working around the clock. Digestion continues while you sleep, although it may be slower. That’s why large, heavy meals late at night can lead to indigestion or poor sleep.

Myth #3: “Skipping dinner is better than eating late.”
Not necessarily. Skipping meals can mess with your blood sugar, energy, and mood—especially if you’ve already had a long day. Eating a balanced dinner, even if it’s at 8 PM, is usually better than skipping entirely.

What Late Eating Does Affect in Midlife

While timing isn’t everything, late-night eating can impact certain things more as you get older:

1. Sleep Quality: Eating large meals right before bed—especially spicy, fatty, or sugary foods—can lead to reflux, heartburn, or restlessness.
2. Blood Sugar Control: Your body’s insulin sensitivity is lower at night, which means late meals can spike your blood sugar more than meals earlier in the day.
3. Weight Maintenance: If you’re mindlessly snacking while watching TV at 9 PM, those extra calories can creep in without much nutritional value.
4. Energy and Mood the Next Day: Ever feel groggy and heavy the morning after a late, indulgent dinner? That’s your body still trying to process what you ate hours ago.

So What’s the “Ideal” Time to Eat Dinner After 40?

Spoiler: There isn’t one perfect answer. The best dinner time is the one that fits your lifestyle and supports your digestion, sleep, and energy.

That said, many experts recommend:

• Finishing your last meal 2–3 hours before bed to allow digestion to kick in.
• Eating at roughly the same time each night to support your body’s natural rhythm.
• Keeping portions moderate—especially for carbs and fats—if you’re eating later.

If you go to bed at 10 PM, try to finish eating by 7:30 or 8 PM. If your schedule pushes bedtime later, adjust accordingly.

How to Eat Late Without Regret (or Reflux)

Sometimes, life happens and dinner gets pushed back. You worked late, had errands, or your teenager needed help with homework at the worst possible time. Here’s how to handle it without wrecking your next day:

1. Keep It Light but Satisfying
Late-night meals shouldn’t leave you stuffed. Focus on a balance of:

• Lean protein (chicken, fish, tofu, eggs)
• Non-starchy veggies (greens, broccoli, peppers)
• Healthy fats (olive oil, avocado)
• Small portions of complex carbs if needed (quinoa, sweet potato, brown rice)

Example: grilled chicken, steamed veggies, and a half cup of quinoa.

2. Limit Sugar and Heavy Carbs
High-sugar or carb-heavy meals before bed can spike your blood sugar and leave you tossing and turning. If you need something sweet, go for fruit or yogurt over ice cream or cookies.

3. Watch the Portion Creep
When we’re tired, it’s easy to overeat—especially if we’re multitasking or zoning out in front of a screen. Plate your food, sit down, and eat mindfully.

4. Avoid Lying Down Right After
Give your body time to digest. Even just sitting upright or going for a short walk after dinner can help.

5. Skip the Wine (If You Can)
Alcohol at night not only disrupts sleep but can also trigger heartburn and cause blood sugar fluctuations. If you’re drinking with dinner, try to stop at one glass and hydrate afterward.

6. If You’re Truly Hungry Before Bed, Try a Small Snack
A light protein-based snack like Greek yogurt, a boiled egg, or a small handful of almonds can take the edge off without derailing your digestion.

Sample “Late Dinner” Options That Won’t Make You Feel Gross

Need inspiration for dinners that are satisfying but not too heavy? Try these combinations:

• Grilled salmon + steamed spinach + half a baked sweet potato
• Turkey lettuce wraps + sliced cucumbers + hummus
• Egg scramble with veggies + avocado toast (1 slice)
• Bowl of lentil soup + side salad
• Rotisserie chicken + roasted Brussels sprouts + quinoa

All of these are easy to prep, kind to your digestive system, and won’t leave you bloated or regretful at 2 AM.

But What If You’re a Night Owl?

If your natural rhythm has you up past midnight, then eating at 9 PM might be completely reasonable for you. The key is consistency and awareness. Don’t compare your habits to someone who’s in bed by 8:30.

If you’re staying up late, try to stick to structured meals, avoid all-night snacking, and support digestion with hydration and light movement.

What About Intermittent Fasting?

Many people over 40 are trying intermittent fasting, which often includes skipping breakfast or avoiding food after a certain time.

Here’s the scoop: intermittent fasting can be helpful for some, but it’s not magic—and it’s definitely not for everyone.

If fasting:

• Helps you avoid late-night snacking
• Improves your energy or focus
• Feels sustainable (not stressful)

Then great! But if skipping dinner makes you overeat the next morning or messes with your sleep, it might not be worth it.

Listen to your body, not a trend.

Key Takeaways for Real Life

• You can eat after 7 PM and still be healthy, lose weight, and sleep well.
• Timing matters less than food quality, quantity, and how close you eat to bedtime.
• Your digestion changes in midlife, so being mindful of what and when you eat can make a noticeable difference.
• Skipping dinner isn’t always the answer. A light, balanced meal is often better than nothing.
• Consistency beats perfection. Don’t stress if dinner’s late—just adjust your portions, skip the heavy stuff, and listen to your body.

Final Thoughts: Be Kind to Your Body, Not Afraid of Your Plate

Food isn’t the enemy—especially not after 7 PM. The real goal in midlife isn’t rigid rules. It’s building a way of eating that supports how you want to feel every day.

You deserve meals that nourish you, schedules that reflect your real life, and nights that end with satisfaction—not guilt.

So next time dinner happens “too late,” don’t panic. Lighten the meal, chew slowly, and remember: it’s what you do most of the time that counts.

Bon appétit—no matter what time it is.

As a Somers personal trainer and boot camp instructor, this study makes me very happy! Read on to find out how higher-intensity walking can be even more beneficial than we originally thought!

A groundbreaking study presented at the American Stroke Association’s International Stroke Conference 2025 reveals that integrating 30 minutes of progressively higher-intensity walking exercises into standard stroke rehabilitation significantly enhances the quality of life and mobility of stroke survivors. This innovative approach, conducted across 12 stroke units in Canada, demonstrates the potential of structured exercise in early stroke recovery.

Stroke recovery often focuses on regaining lost motor skills, with walking being a primary goal for many patients. According to the 2016 American Stroke Association Guidelines for Adult Stroke Rehabilitation and Recovery, stroke survivors who are medically stable and can participate in intensive therapy should receive care from inpatient rehabilitation facilities. However, despite these recommendations, many rehabilitation programs still lack the intensity required for optimal recovery.

Janice Eng, Ph.D., a stroke rehabilitation specialist and professor at the University of British Columbia, highlights the importance of structured, progressive exercise. Eng emphasizes that using wearable devices to monitor intensity ensures patients maintain safe but challenging levels of activity, which is crucial for neuroplasticity—the brain’s ability to heal and adapt. The first few months post-stroke are critical for neuroplasticity, making this period ideal for intensive rehabilitation.

The study involved 306 stroke patients, with an average age of 68, admitted to stroke rehabilitation about a month after experiencing either an ischemic (clot-caused) or hemorrhagic (bleeding) stroke. At the start of the study, participants could walk an average of 152 meters (498 feet) in six minutes, roughly the length of two city blocks.

Patients were randomly assigned to either standard physical therapy or the new protocol, which included a minimum of 30 minutes of daily weight-bearing and walking activities with increasing intensity. Participants used activity-tracking watches to measure heart rate and steps, aiming for 2,000 steps at moderate intensity during each session, five days a week.

The results were compelling. Patients in the higher-intensity walking group improved their six-minute walk test by an additional 43.6 meters (143 feet) compared to those in the standard care group. This group also showed significant improvements in quality of life, balance, mobility, and gait speed. These findings suggest that adding higher-intensity walking to standard rehabilitation protocols can enhance patient outcomes significantly.

A unique aspect of this study was the training provided to front-line therapists at all 12 participating sites. Therapists conducted safety screenings, ensured patient eligibility, and implemented the protocol during inpatient rehabilitation. This real-world application demonstrates that such protocols can be integrated into standard care effectively, providing a scalable model for stroke rehabilitation.

Preeti Raghavan, M.D., chair of the American Stroke Association Rehab and Recovery committee, praised the study, noting that changing clinical practice is challenging, but this research proves it is possible. The study’s success highlights the importance of early, intensive rehabilitation during the brain’s most plastic phase, ultimately increasing patient endurance and reducing post-stroke disability.

The study’s design, a Step Wedge trial, ensured rigorous data collection and analysis. Conducted between 2020 and 2022, the trial included participants who could take at least five steps, with assistance if necessary. While this criterion excluded some severely impaired patients, the study’s findings remain significant for those capable of minimal ambulation.

Each participating stroke unit committed to maintaining the protocol, onboarding new therapists, and ensuring consistent implementation. This commitment underscores the feasibility of adopting higher-intensity walking exercises as a standard part of stroke rehabilitation.

The implications of this study extend beyond immediate patient outcomes. Incorporating progressive walking into rehabilitation can reduce long-term disability, enhance patient independence, and improve overall quality of life. Moreover, this approach may alleviate the burden on caregivers and healthcare systems by promoting faster recovery and reducing the need for extended care.

Stroke survivors often face daunting challenges, from limited mobility to decreased quality of life. This study offers hope by demonstrating that simple yet structured interventions can yield substantial benefits. The use of wearable technology to monitor and guide exercise intensity represents a modern, data-driven approach to rehabilitation, ensuring patients receive the right level of challenge during their recovery.

The study also highlights the need for continued innovation in stroke rehabilitation. As technology advances, integrating tools like activity trackers can enhance patient care, providing real-time feedback and encouraging adherence to rehabilitation programs. This research sets a precedent for future studies exploring the integration of technology and structured exercise in rehabilitation.

In conclusion, the integration of higher-intensity walking exercises into stroke rehabilitation represents a significant advancement in patient care. This study not only validates the benefits of such interventions but also provides a practical framework for their implementation in clinical settings. As the healthcare community continues to seek effective strategies for stroke recovery, this research offers a promising path forward, emphasizing the importance of early, intensive, and structured rehabilitation for stroke survivors.