Blog

Your Brain Runs on Batteries Imagine your brain as a high-performance sports car. It’s sleek, fast, and capable of incredible things, but only if the engine is firing on all cylinders. That engine? Mitochondria, tiny power plants inside your cells that churn out energy. When they falter, everything slows down: focus, mood, memory. And yes, even your ability to resist that third coffee.Recent research is rewriting the mental health playbook: disorders like ADHD, depression, and anxiety aren’t just “chemical imbalances.” They’re deeply tied to metabolic dysfunction and mitochondrial health. Which means the right kind of exercise might do more than tone your muscles, it could recharge your brain.Why Mitochondria Are the Brain’s Hidden Powerhouses Your brain is an energy hog. It burns about 20% of your body’s energy despite weighing only 2% of your mass. That energy comes from mitochondria. When they’re healthy, neurons fire like Formula 1 engines. When they’re sluggish, you get brain fog, mood swings, and attention issues.Mitochondrial dysfunction triggers:-Oxidative stress (think rust inside your cells) -Energy shortages (low ATP = low brain power) -Neurotransmitter chaos (dopamine and serotonin go haywire) Studies show mitochondrial health is linked to ADHD, depression, bipolar disorder, and even autism. Fix the mitochondria, and you might just fix the brain.Metabolism and Mental Disorders ADHD and depression share metabolic fingerprints: insulin resistance, chronic inflammation, impaired glucose matabolism. Exercise activates AMPK and PGC-1α, signaling pathways that boost mitochondrial biogenesis (creation of new mitochondria!) and improve glucose handling. It also triggers mitophagy, the cellular spring-cleaning that removes damaged mitochondria. Bonus: muscles release BDNF (Brain-Derived Neurotrophic Factor) a growth factor that helps neurons sprout new connections. Think of it as Miracle-Gro for your brain.Exercise as Metabolic Psychiatry This is where things get exciting. Researchers are calling exercise a metabolic therapy for mental health. Why? Because it reduces oxidative stress, improves neuroimmune balance, enhances neuroplasticity. Translation: exercise doesn’t just make you fitter—it rewires your brain.Which Training Type Wins? Here’s the million-dollar question: What kind of exercise gives your mitochondria and brain the biggest bang for your sweat?We have compared four exercise types: HIIT, resistance training, aerobic training, and mind-body practices, against two key measures: mitochondrial and metabolic optimization, and BDNF-driven neuroplasticity. HIIT came out on top for mitochondrial health, thanks to its ability to rapidly boost mitochondrial biogenesis and metabolic flexibility. Resistance training ranked highest for BDNF, offering the most sustained improvements in brain growth factors that support learning and memory. Aerobic exercise delivered moderate benefits for both, while mind-body practices had minimal direct impact but helped indirectly through stress reduction. In short, HIIT is best for energy systems, resistance training for brain rewiring, and combining them offers the most powerful approach for mental and metabolic health.The Hybrid Plan Want the best of both worlds? Combine HIIT + Resistance Training, sprinkle in aerobic sessions, and add yoga for recovery. Here is an example of what it could look like.Sample Weekly Plan Monday: HIIT (20 min intervals) Tuesday: Resistance Training (full-body) Wednesday: Yoga or mobility Thursday: HIIT (short sprints) Friday: Resistance Training Saturday: Brisk walk or cycling Sunday: Rest (or gentle yoga) &nbsp; Clinical trials are exploring exercise as a primary treatment for ADHD and depression. Soon, your mental health prescription might read: “Take two HIIT sessions and call me in the morning.”&nbsp; References: European Journal of Medical Research, 2025 Frontiers in Physiology, 2024 American Journal of Physiology, 2025 International Journal of Molecular Sciences, 2025 FASEB Journal, 2025

Mitochondria, Metabolism, and Mental Health: Can Exercise Rewire Your Brain?

Picture this: your best people,&nbsp; the ones who know the business inside out,&nbsp; are quietly struggling. Not with performance or drive, but with hot flushes in meetings, 3 a.m. insomnia, brain fog, and unpredictable waves of fatigue that make a Monday feel like a mountain climb.Now imagine losing them, not to a competitor, but to silence.In our previous article, “Menopause Is Costing Billions,” we explored how this invisible transition is draining productivity, innovation, and profit from Australian workplaces. This follow-up continues that conversation, because awareness is only half the battle. The real test lies in how businesses respond.And here’s the opportunity: addressing menopause isn’t about political correctness or charity. It’s about performance. The companies that take menopause seriously will have healthier cultures, stronger retention, and a genuine competitive edge.&nbsp;The Shift That’s Already Happening Across the UK, menopause has become a boardroom topic. Major employers such as Channel 4, HSBC and Tesco have introduced formal menopause policies, flexible working options and even temperature-controlled uniforms. They’ve realised that supporting women through this natural life stage is cheaper, and far more effective, than replacing them.Here in Australia, a few forward-thinking organisations are following suit, but many still lag behind. The gap isn’t due to neglect, but tradition. Menopause was simply never part of the corporate playbook. For decades, women endured symptoms in silence, too professional to complain, too valuable to risk being seen as “less capable.” That silence has a price tag, and it’s steep.&nbsp;Why Silence Costs More Than Support By 2030, women over 45 will make up almost a quarter of Australia’s workforce. They’re not junior employees or short-term hires; they are leaders, mentors, and specialists. Yet three in four experience symptoms that affect their performance, one in four consider leaving their jobs, and many more quietly scale back ambition and output.Each resignation, each lost promotion, and every disengaged employee carries a cost. Replacing a single experienced worker can cost up to twice their annual salary. Multiply that across industries and you’re looking at billions in lost productivity, training, and institutional knowledge.But beyond the economics, there’s something more subtle at play. When women don’t feel supported during menopause, confidence erodes. They stop contributing at the same level, stop speaking up, and slowly step back. Workplaces lose not just people, but perspective, and the younger women watching from below see it too.&nbsp;What a Menopause-Smart Workplace Looks Like Building a menopause-friendly workplace doesn’t require grand gestures or sweeping reforms. It starts with recognition. A simple written policy that names menopause for what it is sends a powerful signal that it’s okay to speak up. From there, education and empathy do the rest.When managers are trained to understand menopause symptoms: fatigue, sleep disruption, anxiety, and brain fog,&nbsp; they can respond with support rather than assumptions. Flexibility is another game-changer. Allowing women to adjust start times, work remotely, or manage their energy throughout the day can transform productivity without affecting outcomes.Small environmental tweaks also matter: adequate ventilation, breathable uniforms, access to water, or even the option for a short reset break can make an enormous difference. These are simple measures of respect, not indulgence.And then there’s mental wellbeing. Hormonal shifts can impact concentration and emotional balance, sometimes leading to anxiety or burnout. Integrating menopause-aware counsellors or coaches into employee wellbeing programs helps women regain control, clarity, and confidence.Most importantly, support needs to include the physical. Menopause brings changes in muscle mass, metabolism, and recovery. Generic “wellbeing challenges” won’t fix that. Women need strength-based training, proper nutrition guidance, and recovery practices tailored to their physiology. That’s where VANTA Coaching steps in — a science-backed program designed specifically to help women maintain energy, focus, and resilience through midlife.&nbsp;Culture Is the Real Policy Policies are great, but culture is what sticks. A menopause-friendly culture starts with leadership. It means normalising conversations about health, embedding menopause into diversity and inclusion frameworks, and replacing quiet endurance with open dialogue.This is about creating environments where women don’t feel embarrassed for needing an adjustment, where they know that saying “I didn’t sleep last night” will be met with understanding, not judgment. When that happens, engagement soars. The data is clear: inclusion drives innovation, and retention protects profit.Menopause belongs right alongside mental health and parental leave as a pillar of workplace wellbeing. It’s not a fringe issue. It’s an inevitable stage of life for half the workforce, and the mark of a mature organisation is how it handles it.&nbsp;The Business Case for Care Even stripped of emotion, the economics are persuasive. Retaining an experienced employee costs far less than recruiting, onboarding, and training someone new. Deloitte estimates that the replacement cost of senior staff can reach 200% of their salary. Add the ripple effect of lost knowledge and disrupted teams, and the case becomes obvious: supporting menopausal employees is not just the right thing to do, it’s the profitable thing to do.There’s also the question of brand reputation. In a world where younger generations are choosing employers based on values, companies known for genuine care attract better talent and keep it longer. A menopause-inclusive workplace signals progress, maturity, and authenticity — qualities that no corporate slogan can fake.&nbsp;How VANTA Coaching Helps Organisations Lead the Way VANTA Coaching works with forward-thinking employers to bring menopause out of the shadows and into the wellbeing strategy. Our Menopause in the Workplace programs combine education, physical training, nutrition, and mindset support into one practical framework that helps women perform at their best — and helps companies keep their best people.We deliver workshops that remove stigma, train managers to have informed conversations, and equip HR teams with actionable policies and language. Beyond education, our corporate coaching programs help women rebuild strength, manage energy, and restore clarity — so they can show up at work with the same focus and confidence they’ve always had.Clients describe the results as transformative: better communication, stronger morale, and higher retention among midlife women. What begins as a wellbeing initiative often evolves into a deeper cultural shift.&nbsp;Turning a Hidden Cost Into an Advantage Supporting women through menopause isn’t about lowering standards or giving special treatment. It’s about creating conditions where high performance is sustainable. It’s about replacing burnout with balance, shame with support, and silence with science.Forward-thinking companies are already seeing the benefits: lower absenteeism, higher engagement, and an enhanced reputation as an employer of choice. Menopause support isn’t just a tick box; it’s the mark of a truly modern business.And that’s the VANTA approach — science meets humanity. By combining performance coaching, women’s health expertise, and mindset strategies, we help organisations transform menopause from a problem into a pathway for growth.&nbsp;Final Word Menopause will touch every workplace sooner or later. The question isn’t whether it matters — it’s whether leaders are paying attention.Supporting women through this phase is an act of both empathy and strategy. It protects capability, builds loyalty, and shapes a culture where people want to stay. Companies that understand this now will lead the next decade not only in profit but in purpose.If your organisation is ready to turn awareness into action, VANTA Coaching can help you create a workplace where women thrive through menopause and beyond. Because when women thrive, business thrives too.

Menopause in the Workplace: From Hidden Cost to Competitive Advantage

Let’s say you’re in your 40s or early 50s. You’ve climbed the ladder, you’ve earned the respect, you’re used to hitting goals. But lately something’s off. You’re showing up at work, delivering , yet you can’t feel like yourself. The sharpness has dulled. The energy isn’t what it used to be. You flick on the fan in mid-meeting. The “aha” moment or sharp pivot just doesn’t land the way it did.What’s happening isn’t just stress, or “bad sleep”. It may well be the transition of perimenopause, and for high-performing women like you, this can feel like a hidden performance hit. At VANTA Coaching we believe seeing this shift for what it is is the first step to reclaiming your power.1. The invisible gap: work self vs body self You’ve always trusted your brain, your execution, your stamina. That version of you has been performing. But mid-life brings hormonal changes, fluctuating oestrogen, shifting rhythms — all of which affect things you care about: focus, memory, confidence, even your body’s physical resilience.Research shows that women in perimenopause/perimenopausal transition often report lower work ability, more emotional exhaustion, and poorer health outcomes. For example, one review found the more intense the menopausal symptoms, the more likely a woman is to feel disengaged at work, or think about leaving.&nbsp;You might notice:Brain fog, word-finding problems, foggy thinking in meetings Energy dips, fatigue mid-afternoon or after travel Hot flushes, night sweats = poor sleep = cognitive &amp; physical drag Confidence wobble: you’re not sure why you’re having to front-foot tasks you used to knock over, This is not a performance failure. It’s your body speaking. And if you ignore it the gap grows.2. Why this matters now for you Because you’re in the “sweet spot”: leadership roles, high responsibility, juggling lots. You might think of perimenopause as something for “later”. But it’s already here. The science is clear — the transition often starts years before “menopause”&nbsp;If you don’t address it:You risk feeling like you’re not you. And that can erode your confidence. You may pull back, avoid bigger roles, even consider quitting (because it feels easier than fighting the fatigue or fog). Your work-life conjunction suffers: you’re managing home, high stakes job, and your body shifting. That’s triple load. And for your business (or your employer) this matters. Because you’re valuable. Losing your edge, even slightly, means you lose your joy, and your&nbsp; impact.3. Mapping the mismatch (so you can track it) Here’s a tool to help you identify the gap between how you should be showing up, and how you’re actually feeling.Step A: Baseline your high-performer self Write down (short bullet):What I used to do well (e.g., lead a strategy session, close a big deal, deliver the keynote, coach the team). The energy and brain-space I used to have (e.g., thinking ahead, executing without rework, staying alert late). What I felt like when I was in that zone (confident, sharp, unstoppable). Step B: What’s changed Over the past 6-12 months, rate (1-5) where you are now vs then, for each dimension:Focus/clarity End-of-day energy Confidence in decision-making Physical resilience (muscles/stamina/sleep recovery) Emotional reactivity (how you respond under pressure) Step C: Match symptoms to performance Link any of the following you’re noticing:Period irregularities, night sweats, hot flushes Poor sleep, early waking, brain fog Mood shifts, irritability, low threshold for stress Physical changes (weight, muscle loss, joint aches) These can affect performance via: diminished focus, slower processing, hesitation, less stamina, more irritability. When you see the gap mapped this way, you shift from “something’s wrong” to “I’m navigating a phase that demands strategy”. That’s VANTA’s lens.4. Strategies to reclaim the edge (not the generic fluff) Here are tailored actions for high-achieving women — not “eat kale and walk 10,000 steps”. These are sharp, strategic, aligned with executive living.• Focus restoration Chunk your high-cognitive work into defined windows (e.g., first 90-120 minutes when you’re freshest). Use “micro-reset” rituals when fog hits: 3 deep breaths + 30 seconds outside the window, cool water splash, rapid 5-minute mind-body routine (e.g., stand, stretch, brain reboot). Delegate or outsource the cognitive tasks that drain you the most — save your peak brain time for strategic moves.• Energy / stamina audit Quality sleep is non-negotiable. If night sweats/night waking are frequent, treat this as you would any leadership-risk (bring in the medical team). Strength training twice a week matters: supporting muscle mass, hormonal resilience, mood. Movement pattern: include short high-intensity efforts + longer low-intensity for recovery. Make this your performance training, not just “fitness for fun”. Nutrition shift: Fuel for brain and hormones — ensure enough protein, healthy fats (especially Omega-3s), colourful micros. Avoid sugar crashes, caffeine overload at midnight. • Confidence &amp; identity anchors Re-visit your “why” — what your next chapter looks like. If you sense “I don’t recognise myself”, start intentionally defining the you from now. Micro-wins matter: keep a log of where you did land well. Buffering your confidence with real data. Mentoring others: As someone who’s been doing high performance, doubling as mentor anchors your value and purpose. • Workplace environment optimization Support + environment = performance. If your office is warm, poorly ventilated, full of stress triggers: it’s working against you. The fit-out matters. Research shows that simply having better ventilation, fans, access to cold water, flexible hours improves outcomes.&nbsp;Build a small “perimenopause performance plan” for yourself: communicate (to trusted manager/partner) what you need when an off-day hits (flexible task, delegated heavy-lift, brief pause). Use your voice: When appropriate, normalise pro-active adjustments — doesn’t mean “I’m broken” it means “I need my kit to stay sharp”. 5. Your next-step challenge (30-day sprint) Because coaching without action is just theory. Here’s what you do this month:Week 1: Map your current state (use the audit in Section 3). Pick one area you want to focus on (e.g., focus, energy, confidence). Week 2: Implement one ‘environment’ change (e.g., ask for desk fan, change your morning work block, book a strength session). Week 3: Add one ‘bio-/movement’ switch (e.g., 2 strength sessions, track sleep every night, reduce caffeine after 4pm). Week 4: Host a personal debrief: How do you feel compared to Week 1? What wins? What still drags? Adjust your plan for the next 30 days. 6. Why this matters beyond you Because you’re not just doing this for yourself. You’re doing it for your team, your organisation, your legacy. When high-performing women self-manage this transition, there are ripple effects: stronger leadership, better work culture, less attrition, more knowledge stayed in the system. Employers are finally waking up to this: the economic cost of unmanaged menopause/perimenopause is real.&nbsp;7. Final note You might be looking at this and thinking: “Is this just another stage I must endure?” I’ll say: Yes, it’s a stage. But you don’t have to wait for it to become a liability. You can treat it as a performance upgrade. At VANTA Coaching we believe mid-life is your moment,&nbsp; not your slowdown. You’ve earned your seat at the table. Now let’s ensure your body and brain are aligned so you can own it.If you’re ready to rebuild your focus, energy, and confidence at work during perimenopause, contact us explore tailored VANTA Coaching’s Midlife Performance Program. &nbsp; &nbsp;

Reclaiming Peak Performance in Perimenopause- Practical strategies you can use right now

There’s a quiet revolution happening in the world of women’s health, and it’s not coming from the usual suspects. It’s not a new superfood, a trendy supplement, or a miracle workout. It’s something that’s been hiding in plain sight, long associated with bodybuilders and gym bros. But now, it’s stepping into the spotlight for a very different reason. That something is creatine.If you’ve ever walked past the supplement aisle and dismissed creatine as “not for me,” you’re not alone. For years, creatine has been pigeonholed as a muscle-building aid for men looking to bulk up. But new research is challenging that narrative, revealing that creatine may hold powerful benefits for women, especially those navigating the hormonal shifts of perimenopause and menopause.A recent study published in the Journal of the American Nutrition Association has brought this conversation to the forefront. It explored the effects of an eight-week creatine supplementation protocol on cognitive function, mood, brain health, and metabolic markers in perimenopausal and menopausal women. The results were not just promising, they were paradigm-shifting.Let’s unpack what this means for you, and how creatine might just become a cornerstone in your midlife vitality toolkit.The Study That’s Changing the Game The research involved 36 healthy women, all in their 40s and 50s, either perimenopausal or postmenopausal. These women were randomly assigned to one of four groups: a low dose of creatine hydrochloride (750 mg/day), a medium dose (1,500 mg/day), a combination of creatine hydrochloride and creatine ethyl ester (800 mg/day), or a placebo. Over the course of eight weeks, researchers tracked changes in cognitive performance, mood, brain creatine levels, and blood markers related to metabolic health.The standout performer? The group taking the medium dose of creatine hydrochloride. These women experienced a significant improvement in reaction time—an impressive 12% increase compared to just 6.6% in the placebo group. But the benefits didn’t stop there. Brain scans revealed a 16.4% increase in frontal lobe creatine levels, a region associated with executive function, decision-making, and emotional regulation. There were also favorable shifts in lipid profiles, suggesting potential cardiovascular benefits. And while not statistically definitive, the medium-dose group also reported a noticeable reduction in mood swings.Importantly, all participants tolerated the supplements well, with no serious side effects reported. This is a crucial point, especially for women who are cautious about introducing new substances into their routine.Why This Matters for Midlife Women Perimenopause and menopause are often accompanied by a cascade of changes, some subtle, others more disruptive. Brain fog, mood fluctuations, fatigue, and a sense of mental sluggishness are common complaints I hear from clients. These symptoms are not imagined; they’re rooted in real, physiological shifts, including declining estrogen levels, changes in neurotransmitter activity, and alterations in brain energy metabolism.This is where creatine enters the picture. Creatine plays a central role in cellular energy production, particularly in tissues with high energy demands like the brain and muscles. It acts as a buffer, helping to rapidly regenerate ATP (the energy currency of our cells) during times of increased demand. In simpler terms, creatine helps your brain and body keep up when life gets busy, stressful, or just plain exhausting.What’s particularly exciting is that this study focused specifically on women in midlife, a demographic that has historically been underrepresented in clinical research. The findings suggest that creatine supplementation could be a safe, effective, and accessible way to support cognitive clarity, emotional balance, and metabolic health during a time when many women feel like their bodies are working against them.Rethinking the Role of Supplements At VANTA, we’re not in the business of pushing pills or powders. We believe in a holistic, evidence-based approach to health that honors the complexity of the female body, especially during midlife. That means looking at the full picture: nutrition, movement, mindset, sleep, relationships, and yes, sometimes, strategic supplementation.Creatine hydrochloride, in particular, stands out for its bioavailability and tolerability. Unlike the more common creatine monohydrate, which can cause bloating or digestive discomfort in some people, creatine hydrochloride is often better absorbed and gentler on the gut. This makes it a more appealing option for women who are sensitive to supplements or who have had less-than-pleasant experiences with other forms of creatine.But supplementation is never a one-size-fits-all solution. It’s a tool—one that should be used thoughtfully, with intention, and ideally under the guidance of a qualified health professional. That’s why I recommend approaching creatine as part of a broader strategy for brain and body resilience, rather than a magic bullet.The Brain-Body Connection One of the most compelling aspects of this study is the link between creatine and brain health. We often think of cognitive decline as an inevitable part of aging, but the truth is more nuanced. While some changes in memory and processing speed are normal, many of the symptoms we associate with “getting older” are actually influenced by lifestyle, nutrition, and hormonal balance.Creatine’s ability to increase brain energy availability could be a game-changer for women experiencing brain fog, forgetfulness, or difficulty concentrating. By enhancing the brain’s energy reserves, creatine may help support sharper thinking, quicker decision-making, and greater mental stamina, qualities that are essential for thriving in both personal and professional life.And then there’s mood. The study’s findings on mood swings, while not statistically conclusive, are still noteworthy. Many women report feeling emotionally volatile during perimenopause, often without understanding why. If creatine can help stabilise mood by supporting neurotransmitter function and brain energy metabolism, it could offer a gentle, non-pharmaceutical option for emotional resilience.Metabolic Support Without the Hype Another layer to this story is creatine’s impact on metabolic health. The study found improvements in lipid profiles among women taking the medium dose of creatine hydrochloride. While the exact mechanisms are still being explored, this aligns with other research suggesting that creatine may support insulin sensitivity, reduce inflammation, and promote lean muscle mass—all of which are critical for maintaining metabolic health in midlife.This is particularly relevant for women who are noticing changes in body composition, energy levels, or blood sugar regulation. As estrogen declines, the body becomes more prone to insulin resistance and fat accumulation, especially around the midsection. Creatine, when combined with resistance training and a nutrient-dense diet, may help counteract these shifts by supporting muscle maintenance and metabolic flexibility.How to Integrate Creatine Into Your Routine If you’re curious about trying creatine, the good news is that it’s relatively simple to incorporate. The study used a daily dose of 1,500 mg of creatine hydrochloride, taken consistently over eight weeks. This is a modest amount—far lower than the typical “loading doses” used in bodybuilding circles—and was well tolerated by all participants.As always, quality matters. Look for a reputable brand that uses third-party testing to ensure purity and potency. And remember, supplements work best when they’re part of a larger lifestyle strategy. Creatine won’t replace sleep, stress management, or a nourishing diet—but it can enhance the benefits of those foundational practices.At VANTA, we often guide clients through short-term supplement trials, helping them track changes in energy, mood, cognition, and physical performance. If you’re considering creatine, this kind of structured approach can help you determine whether it’s a good fit for your unique body and goals.A New Narrative for Midlife Wellness What excites me most about this research is what it represents: a shift in how we think about midlife health. For too long, the conversation around menopause has been dominated by decline, loss, and limitation. But the truth is, this life stage can be a time of incredible growth, clarity, and power, if we have the right tools and support.Creatine is just one example of how science is beginning to catch up with what many of us have known intuitively: that midlife women are not fragile, broken, or past their prime. We are dynamic, resilient, and capable of thriving mentally, physically, and emotionally.So if you’ve been feeling foggy, flat, or fatigued, know that you’re not alone. And know that there are evidence-based strategies, like creatine supplementation, that can help you feel more like yourself again. Not the self you used to be, but the self you’re becoming: stronger, wiser, and more in tune with what your body truly needs.Final Thoughts As with any supplement, creatine isn’t a cure-all. But it is a promising, well-researched option that deserves a place in the conversation about midlife wellness. Whether you’re navigating the early waves of perimenopause or settling into postmenopausal life, your brain and body are still capable of incredible things. And sometimes, the support you need comes from the most unexpected places.If you’re curious about how creatine might fit into your own journey, I invite you to explore it with curiosity and intention. At VANTA, we’re here to walk alongside you, offering guidance, insight, and a steady reminder that thriving in midlife isn’t just possible. It’s your birthright.

New research on Creatine: The Surprising Ally for a Thriving Midlife Brain and Body

The modern midlife woman is managing more than ever — careers, households, after-school chaos, and her own health. And while the world keeps telling her to “slow down,” she’s looking for ways to level up.At VANTA, we don’t believe in settling. We believe in thriving — with strategies that respect female physiology and deliver real results. Here’s what a thriving day looks like when science meets smart coaching.Morning: Fuel First, Hustle Second Training on an empty stomach might work for some, but it’s not ideal for women in midlife. Research from Dr. Stacy Sims and Dr. Andy Galpin shows that fasted workouts can elevate cortisol, disrupt hormonal balance, and reduce training effectiveness. Instead, start the day with fuel that supports energy, mood, and metabolic stability.Smart Breakfast Strategy Protein: Eggs, Greek yogurt, or a plant-based shake. Slow carbs: Oats, sourdough toast, or sweet potato. Healthy fats: Avocado, nuts, or olive oil. Greens: Spinach or kale for magnesium and nervous system support. This combination helps regulate insulin and cortisol, supports neurotransmitter production, and sets the tone for sustained energy.Mid-Morning: Movement and Mindset If your schedule allows, late morning or early afternoon is the optimal time to train. Cortisol levels are more stable, body temperature is higher, and coordination improves — all factors that support better performance and recovery. Dr. Galpin’s work emphasizes training when the body is primed for adaptation. For women navigating hormonal shifts, this means choosing windows that support rather than stress the system. If you can.Ideal Training Window Time: Between 10am and 2pm Focus: Resistance training, zone 2 cardio, or interval work Goal: Build muscle, support metabolic health, and enhance cognitive clarity &nbsp; Midday: Strategic Carbs for Sustained Energy Carbohydrates are essential, especially when timed to support activity and recovery. Dr. Galpin recommends approximately half a gram of carbs per pound of body weight around training sessions. For midlife women, this means using carbs to fuel movement and avoid energy crashes.Pre-Workout Fuel (1–2 hrs before) Oats with berries and Greek yogurt Banana with almond butter Rice cakes with cottage cheese and honey Post-Workout Refuel Protein shake with a small glucose gel (for intense sessions) Chicken wrap with whole grain tortilla Smoothie with banana, protein, and a touch of honeyAfternoon: Avoiding the Energy Dip The mid-afternoon slump isn’t just about sleep or caffeine. It’s often a sign of blood sugar instability or nervous system fatigue.Energy Stabilizers Snack: Apple slices with almond butter or hummus with carrots Hydration: Electrolyte water or herbal tea Movement: A short walk to reset the nervous system This is also a good time for mindset work — breathwork, journaling, or a brief meditation. Supporting the brain is just as important as supporting the body.Evening: Recovery Is a Strategy Recovery isn’t passive. It’s a biological reset. And during midlife, it’s essential.Dinner Strategy Protein: Salmon, tofu, or lean beef Fiber-rich carbs: Lentils, quinoa, or roasted root vegetables Healthy fats: Olive oil, tahini, or avocado Avoid high sugar in the evening — it can disrupt sleep and spike insulin. Instead, focus on calming carbs that support serotonin and melatonin production.Recovery Rituals Magnesium-rich bath or tea Light stretching or yoga Mindset reset: gratitude journaling, breathwork or evening walk&nbsp; Less Extremes, More Mastery The culture loves extremes. We teach consistency. You don’t need to go “all in.” You just need to stay in. We help you find the space between discipline and joy — where training feels empowering, not exhausting.The goal isn’t to be perfect. The goal is to be resilient. To wake up with a body that says, “I’ve got this,” and a brain that believes it.The Bottom Line At VANTA, we train for life performance. We help you build the systems — physical and mental — that keep you thriving today, tomorrow, and twenty years from now. We combine the precision of science with the flexibility of coaching. No fluff. No fear-based marketing.Just results you can feel and a philosophy that lasts. When the body and mind work together, everything improves, your health, your focus, your relationships, your drive.That’s the power of true synergy. That’s what it means to be VANTA strong.

A Day in the Life of a Thriving Midlife Woman: Fueling Energy, Hormones & Performance

Let’s be honest. The health and coaching industries are like two halves of a brain that forgot to talk to each other.On one side, you’ve got fitness coaches preaching macros, sets, and sweat. They’ll show you how to sculpt glutes you can bounce a coin off, but ask them about menopause, neuroplasticity, or metabolic health, and suddenly the Wi-Fi drops out.On the other side, you’ve got life coaches who can talk mindset, manifestation, and morning routines until the cows come home — but couldn’t tell a fast-twitch fibre from a coffee grinder.Somewhere between those two extremes lies what we all actually need: a system that helps us live longer, feel better, and function at full capacity.That’s where VANTA comes in. VANTA was built on one simple observation: you can’t coach the mind and ignore the body — and you can’t train the body and ignore the mind.Most people are doing one of those two things. They’re either grinding themselves into the floor physically while running on mental fumes, or journaling and visualising their “higher self” while running on three coffees and half a banana. Neither leads to healthspan — the number of years you live with energy, vitality, and clarity.Healthspan is the new currency of modern living. Forget living to 90 if the last 30 years are spent battling fatigue, pain, and confusion. The goal is not just a long life, it’s a good life. A body that moves easily. A brain that stays sharp. Hormones that hum instead of hijack.And that’s what VANTA aims for. We Don’t Do Quick Fixes — We Engineer Longevity Most health programs chase just aesthetics: the abs, the jeans, the before-and-after photo. That’s fine, we love a good glow-up moment as much as anyone, but what happens after that?VANTA doesn’t aim for a 12-week transformation; we aim for a lifetime upgrade. We help clients rebuild the systems that drive performance:<ul><li>Hormonal balance: So your mood, metabolism, and motivation are on the same team.</li><li>Muscle density and strength: Because muscle is the most underrated anti-aging tool on the planet.</li><li>Cognitive clarity: When your brain fires properly, your choices, habits, and self-talk follow.</li><li>Recovery and stress regulation: Because if your nervous system is fried, no plan will stick.</li><li>Metabolic flexibility: Teaching your body to use both carbs and fats efficiently = sustained energy.</li></ul>We do all that without overcomplicating things or turning you into a lab rat. You don’t need to live on supplements, wear three tracking devices, or blend kale until your blender files for divorce. You just need a plan that’s smart, grounded, and made for real life.The VANTA Approach: Merging Science with Everyday Practice What makes VANTA different isn’t the buzzwords. We pull from exercise physiology, psychology, endocrinology, and behavioral science and translate all that into daily actions that actually fit your life.Think: <ul><li>Workouts that boost your mitochondrial health (yes, that’s your cellular battery pack).</li><li>Nutrition strategies that balance hormones instead of wrecking them.</li><li>Stress-regulation tools that make your nervous system more resilient. </li><li>Mindset techniques grounded in neuroscience, not just “positive vibes.” We take all that science and strip it of the jargon so it becomes something you can live by, not just read about.</li></ul>Because health shouldn’t feel like a second job. It should feel like freedom.Why Most Coaching Misses the Mark Let’s call it out. The fitness industry is obsessed with youth, aesthetics, and punishment. The life coaching industry is obsessed with “mindset” and “energy.” Neither is obsessed enough with longevity.It’s not your fault if you’ve bounced between these worlds — one giving you a six-pack but no peace, the other giving you peace but no progress.At VANTA, we’re done choosing. We train for&nbsp; body, mind, and performance as one&nbsp;Your training affects your hormones. Your hormones affect your mood. Your mood affects your habits. Your habits shape your longevity. So why the hell would anyone try to separate them?From Perimenopause to Peak Performance For many of our clients, especially women navigating their 40s and 50s, the world hasn’t caught up. They’re told to “eat less and move more,” while their hormones are quietly rewriting every rule of metabolism. They’re told “it’s normal to be tired,” while juggling careers, aging parents, and kids.Normal doesn’t mean optimal.At VANTA, we bring in the science of menopause, metabolism, and mindset, blending it into training that actually supports female physiology. We focus on things like:<ul><li>Building muscle to support declining estrogen.</li><li>Balancing nutrition to manage insulin and cortisol.</li><li>Supporting the brain’s shifting chemistry to keep focus and confidence strong.</li></ul>Because the female body doesn’t break at 45, it reprograms. And we know how to work with that, not against it.&nbsp;The Longevity Equation When you look at the research, healthspan comes down to a handful of controllable factors. We focus on the ones that move the needle most:<ul><li>Muscle and strength – resistance training isn’t optional. It’s medicine.</li><li>Aerobic capacity – your ability to use oxygen is a predictor of lifespan.</li><li>Metabolic stability – blood sugar swings are silent saboteurs.</li><li>Nervous system resilience – recovery, sleep, and emotional regulation.</li><li>Connection and purpose – humans with meaning live longer.</li><li>Now add mindset, nutrition, hormones, and stress balance — and you’ve got the VANTA blueprint.</li></ul>It’s not complicated. It’s complete.Less Extremes, More Mastery The culture loves extremes, juice cleanses, or the next miracle pill. We teach consistency over chaos. You don’t need to go “all in.” You just need to stay in. We’ll help you find the sweet spot between discipline and joy — where training feels empowering, not exhausting.Because the goal isn’t to be perfect. The goal is to be resilient. You want to wake up with a body that says, “Yeah, I’ve got this,” and a brain that believes it.This Is Why VANTA Exists We didn’t build VANTA to be another fitness program or mindset course. We built it because we were tired of watching smart, driven people burn out chasing one side of health. We want to change how people think about vitality, not as something you lose with age, but something you can actively build.We’re here for the leaders, the high-performers, the parents, and the everyday humans who refuse to settle for feeling “fine.”You weren’t built to just survive your 40s and 50s. You were built to thrive through them — stronger, wiser, more powerful than ever.The Bottom Line At VANTA, we train for life performance, not gym performance. We help you build the physical and mental systems that keep you thriving, today, tomorrow, and twenty years from now.We combine the evidence-based precision of science with the real-world flexibility of coaching. No fluff. No fads. No fear-based marketing. Just results that you can feel and a philosophy that lasts.Because when you bring the body and the mind back into alignment, everything starts working again,your health, your focus, your relationships, your drive.That’s the power of true synergy . That’s what it means to be VANTA strong.&nbsp; #VANTACoaching #Healthspan #Longevity #MenopauseWellness #PerformanceCoaching #FutureSelfTraining #StrongNotTired #BiohackYourLife

Why VANTA Exists: The Missing Link Between Fitness, Mindset, and Longevity

VANTA Coaching

We provide holistic wellness coaching for perimenopausal and menopausal women, this includes physical fitness, sleep, hormonal health, nutrition, mental health, goals setting

Blog

Mitochondria, Metabolism, and Mental Health: Can Exercise...

Menopause in the Workplace: From Hidden Cost to Competiti...

Reclaiming Peak Performance in Perimenopause- Practical s...

New research on Creatine: The Surprising Ally for a Thriv...

A Day in the Life of a Thriving Midlife Woman: Fueling En...

Why VANTA Exists: The Missing Link Between Fitness, Minds...