2 Tools That Transformed Me 💪
+ 🚨 50% off LUMEBOX 4 days only 🏃♀️!
Doing all the right things—eating well, staying active—but suddenly feel like your body isn’t playing by the same rules?
It’s not all in your head.
It turns out that our biology doesn’t shift linearly 📈 as we get older — it changes in 2 DRAMATIC waves - around age 44 and 60.
😲 Researchers at Stanford tracked thousands of molecules and microbes in 108 individuals and found big shifts in metabolism, cardiovascular markers, immune function, and gut health— all around 2 time points - mid-40s and early 60s.1 These aren’t minor adjustments - they are dramatic changes.
I felt that shift at 44—and looking back, I wish I’d started working on the things I’m about to share in my mid-30s. 💪It’s better late than never though!
The most powerful tool for me? Exercise. But not just any exercise (more on that in a sec).
The other tool I can’t live without now? 🚨Red light therapy.
Not just any red light therapy - my LUMEBOX goes everywhere with me. Yes, I am biased because I’m a co-founder, but if you know me, you’ll know how much research and resources went into designing this Swiss Army Knife of wellness 🙌.
P.S. 🏃♀️ THE BIGGEST SALE of the year just started.
⏰ 50% off until May 4th via my commissionable link.
With 1000+ 5-star ⭐️⭐️⭐️⭐️⭐️ reviews and the most incredible stories of healing 🥹, this little tool has worked wonders for my skin (a natural glow with reduced appearance of fine lines and wrinkles), achy joints, sore muscles, and helped me lift 🏋🏻♀️ heavier to build muscle - which has in turn translated to better body composition, blood sugar control, sleep, mood, and so much more.
And honestly? With how often I use my LUMEBOX, the $315 pays for itself in just a few weeks. P.S. If you are shopping, it’d make the best Mother’s Day 🎁 gift too.
Mitochondrial theory of ‘aging’
Most people don’t realize this, but many of the common signs we chalk up to “getting older” actually trace back to a decline in mitochondrial function.
Mitochondria are the tiny power generators inside our cells, responsible for producing the energy (ATP) our cells need to function.
And with each passing decade, mitochondrial efficiency declines by about 8%. That means by our mid-40s, we’ve already lost up to 30% of our cells’ energy-producing potential.
Why does this matter?
Because energy is everything. And without it, our cells can’t function the way they’re meant to.
🪫In the brain, it can show up as brain fog or forgetfulness.
🪫In the skin, it might look like fine lines, slower healing, or early greying.
🪫In the liver, it might look like sluggish detoxification or non-alcoholic fatty liver disease (which now affects 1 in 3 Americans 🤯).2
But mitochondria aren’t just about energy—they’re deeply connected to our hormones and immune system, too.
In fact, estrogen and testosterone are synthesized inside the mitochondria. That means if our mitochondria aren’t healthy, our hormones likely aren’t either.
🍰 And it doesn’t stop there: the mitochondria are also where the food we eat gets converted into usable energy. So, without healthy mitochondria, our metabolic health suffers too - this might look like poor blood sugar control, stubborn weight gain, high blood pressure, or chronic inflammation that just won’t budge.
The bottom line? ⚡️Mitochondria are at the center of our health. The better we care for them, the better we feel—and the more gracefully we move through each chapter of life.
Exercise doesn’t just benefit our muscles—it transforms our mitochondria.
And right behind it? Red light therapy.
Red light therapy is one of the few science-backed, non-invasive ways to support mitochondrial function. It helps your mitochondria produce more ATP (aka cellular energy), boosts circulation, and supports immune health.
There are now 2000+ published studies on red light therapy—from randomized split-face trials showing increased collagen, elastin, and improved appearances of fine lines and wrinkles, to athletes’ performance and recovery, to joint health, and so much more!
Results I’ve seen with my LUMEBOX?
✨ Smoother, more radiant skin with fewer pimples
💥 Less inflammation and fewer lingering aches
🏋️♀️ Faster recovery—so I can return to strength training sooner and run longer
🧘♀️ A calmer mood, better rest, and more consistent energy
👯 That’s why I call it my perimenopause BFF 👯
Not all red light devices are created equal. (And spoiler alert: you don’t have to spend $400 on a mask, $300 on a neck wrap, and another $600 on a panel = $1300!!!) Start with a high irradiance device and then just adjust the distance and wavelength to suit your needs. Don’t worry, we teach you exactly how to use it when you join the LUMEBOX fam.
LUMEBOX is:
✅ Portable & versatile: Every bulb emits both red and near-infrared light to support skin, muscles, and joints.
✅ Third-party tested for high irradiance: Most portables aren’t lab-tested, but real results depend on it.
✅ Certified safe: Meets IEC standards for electrical, EMF, and light safety (IEC 60601-1, 60601-1-11, 60601-1-2, 60601-2-57, 62471, 62233).
✅ Trusted by experts: Orthopedic surgeons, dentists, estheticians, and pro-athletes use it too.
✅ FDA-registered.
✅ Longer battery life and larger coverage area than most portable devices.
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Exercise has been shown to:
🧠 Improve cognitive function: Regular physical activity has been linked to better brain health and reduced risk of dementia.3
💪 Improve metabolic health: Exercise, especially strength training, helps preserve muscle mass and improve insulin sensitivity.4 That means less belly fat, better blood sugar control, and more energy.
❤️ Heart health: Physical activity reduces blood pressure and cholesterol, two markers that tend to climb during perimenopause.5
🧬 Cancer prevention: One review found that regular exercise reduces the risk of 13 different types of cancer, including breast, colon, and endometrial cancers.6 A dose-dependent benefit exists, i.e., the more you do, the greater the risk reduction, and the benefits taper after around 300 minutes a week. And yes, 👏walking counts too.
🦴 Bone health: An important consideration as we get older, 1 in 2 women over the age of 50 will have a fracture due to osteoporosis. A 2022 meta-analysis highlighted that resistance training is particularly effective in promoting bone density in older adults, especially when combined with other exercise modalities.7
My exact workout routine
🏋🏻♀️ Strength Training: This is the single most effective form of exercise for women in their 30s, 40s, and beyond. It builds lean muscle, increases the amount of energy we burn even when we’re sitting around, supports bone density, and regulates blood sugar. (Not to mention—it’s incredibly empowering to lift heavy. If you are new, start slow, and consider getting guidance from a trainer to avoid injuries).
I do this 2-3 times a week. I run my LUMEBOX in combined or NIR mode over the muscle groups I’m working on before I hit the gym to help me lift heavier, and after if I experience soreness.
🏃♀️ Zone 2 Cardio: Think brisk walks, cycling, or dancing—anything that gets your heart rate up while still allowing you to carry on a conversation. This improves heart health, mitochondrial function, and metabolic flexibility.
I do this twice a week - either in the form of a 50-minute slow jog or a fast walk/hike in nature.
🚲 HIIT: This is where you work on getting your heart rate up to the max, and it is a great stimulus for our mitochondria. I do this once a week on my Peloton bike.
🧘🏻♀️ Yoga, Pilates, and stretching—these are not fluff. They help manage stress, regulate the nervous system, and improve balance & joint health as our hormones shift. I tend to sprinkle these throughout my week: if I have time, I’ll take an in person yoga class; otherwise, I’ll pull out my yoga mat for quick exercise snacks between Zoom meetings.
Here’s what my weekly routine looks like (give or take):
3x strength training
2x Zone 2 cardio (usually on my bike or power walking in nature)
Stretching & Yoga for 10-15 minutes after I do my strength or cardio
Rest for 1-2 days
If you don’t have much time to exercise or can’t get to the gym - walk—take the stairs, park farther away, or take your calls on a stroll. A JAMA study found that people who walked at least 7,000 steps per day had a 50% to 70% lower risk of mortality compared to those taking fewer than 7,000 steps per day.8
Exercise does not have to be all or nothing. Exercise snacks e.g. 2 sets of squats every hour during a busy workday, can do wonders for your blood sugar.
Perimenopause/menopause can feel like our bodies shifting without our permission 😒. But between strength training, zone 2 cardio, HIIT, and daily red light therapy, I truly feel like I’m back in the driver’s seat again.
🎙️New Pod Alert!
🎧 Last but not least — I recently had the pleasure of returning to The Model Health Show! Shawn and I dove into the hidden world of microplastics 🙅🏻♀️, practical ways to reduce your exposure 🙌, and support detox 👍 Unmissable listen - tune in here! 🎙️
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Shen, X., Wang, C., Zhou, X. et al. Nonlinear dynamics of multi-omics profiles during human aging. Nat Aging 4, 1619–1634 (2024). https://doi.org/10.1038/s43587-024-00692-2
Ramanathan R, Ali AH, Ibdah JA. Mitochondrial Dysfunction Plays Central Role in Nonalcoholic Fatty Liver Disease. Int J Mol Sci. 2022 Jun 30;23(13):7280. doi: 10.3390/ijms23137280. PMID: 35806284; PMCID: PMC9267060.
Karamacoska D, Butt A, Leung IHK, Childs RL, Metri NJ, Uruthiran V, Tan T, Sabag A, Steiner-Lim GZ. Brain function effects of exercise interventions for cognitive decline: a systematic review and meta-analysis. Front Neurosci. 2023 May 16;17:1127065. doi: 10.3389/fnins.2023.1127065. PMID: 37260849; PMCID: PMC10228832.
Conn VS, Koopman RJ, Ruppar TM, Phillips LJ, Mehr DR, Hafdahl AR. Insulin Sensitivity Following Exercise Interventions: Systematic Review and Meta-Analysis of Outcomes Among Healthy Adults. J Prim Care Community Health. 2014 Jul;5(3):211-22. doi: 10.1177/2150131913520328. Epub 2014 Jan 27. PMID: 24474665; PMCID: PMC4393364.
Bernal JVM, Sánchez-Delgado JC, Jácome-Hortúa AM, Veiga AC, Andrade GV, Rodrigues MR, Souza HCD. Effects of physical exercise on the lipid profile of perimenopausal and postmenopausal women: a systematic review and meta-analysis. Braz J Med Biol Res. 2025 Mar 3;58:e14194. doi: 10.1590/1414-431X2025e14194. PMID: 40053039; PMCID: PMC11884766.
Moore SC, et al. Leisure-time physical activity and risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine. May 16, 2016. DOI:10.1001/jamainternmed.2016.1548.
Massini DA, Nedog FH, de Oliveira TP, Almeida TAF, Santana CAA, Neiva CM, Macedo AG, Castro EA, Espada MC, Santos FJ, et al. The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Healthcare. 2022; 10(6):1129. https://doi.org/10.3390/healthcare10061129
Paluch AE, Gabriel KP, Fulton JE, et al. Steps per Day and All-Cause Mortality in Middle-aged Adults. JAMA Netw Open. 2021;4(9):e2123273. doi:10.1001/jamanetworkopen.2021.23267