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PART 1: What Is Irisin and Why Should Women Over 50 Care?
There’s a quiet power hidden in your muscles — one that doesn’t get enough credit. It’s called Irisin, and it might just be one of the...
Bria LittleLyon
Jul 71 min read
Empower 360 Reset Ritual Toolkit
Your body is wise. Your nervous system is adaptable. And your strength isn’t built only through effort—but through restoration too. This...
Bria LittleLyon
Jul 74 min read
Breathe Strong: Six Unhurried Minutes That Re-wire Body and Mind
In … two, three—pause—out … two, three, four. That simple cadence is more than relaxation; it is physiology in motion. When you lengthen...
Bria LittleLyon
Jul 62 min read
🖊️ Journaling for Strength: How Reflection Supports Behavior Change, Nervous System Health & Longevity
Have you ever had one of those days where your brain feels like a browser with 20 tabs open… and 10 of them are frozen? You're not alone...
Bria LittleLyon
Jun 243 min read
Your Body Makes a Youth Hormone: How Exercise Unlocks the Power of Irisin
Most people associate hormones with puberty, menopause, or energy levels—but did you know your body also produces a powerful ‘youth...
Bria LittleLyon
May 192 min read
Train Your Brain: How Exercise Protects Cognitive Health After 40
When we think about aging, most people expect a natural decline in memory or mental sharpness. But what many don’t realize is that...
Bria LittleLyon
May 192 min read
Skinny Fat - Weight Isn’t the Full Story: Why Muscle Mass Matters More After 40+
In the world of health and aging, weight often gets all the attention. But if you’re over 40, focusing solely on the number on the scale...
Bria LittleLyon
May 192 min read
Muscle Loss Starts Earlier Than You Think: Why Strength Training is Essential After 40
When we think about aging, most people expect a gradual decline in strength and energy. But what many don’t realize is that muscle loss...
Bria LittleLyon
May 192 min read
Cardio Fitness = Lifespan: How Aerobic Capacity Predicts Your Longevity
When people talk about fitness, they often focus on weight, strength, or flexibility. But one of the strongest predictors of how long—and...
Bria LittleLyon
May 192 min read
Your Bones Need Lifting Too: Why Strength Training Supports Bone Health After 40
When people think about staying healthy as they age, they often focus on heart health or maintaining a healthy weight. But there’s...
Bria LittleLyon
May 192 min read
Inflammation and Aging: Understanding the Hidden Link and How to Combat It
As we age, our bodies undergo numerous changes, one of which is an increase in chronic, low-grade inflammation—a phenomenon often...
Bria LittleLyon
May 32 min read
Rest Days: The Underrated Power Move in Your Hardcore Workout Week
Because Your Muscles Deserve More Than a Protein Shake and a Pep Talk Let’s be honest - You’ve been beast-moding your way through the gym...
Bria LittleLyon
Apr 283 min read
The RKC Plank: Full-Body Tension for Greater Strength and Injury Prevention
When most people think about the plank, they picture the traditional move where you hold your body in a straight line, usually aiming to...
Bria LittleLyon
Apr 283 min read
Creatine for Women 50+: The Wellness Ally, You Didn’t Know You Needed
When most people hear “creatine,” they think of male bodybuilders and gym supplements. But recent research is changing that...
Bria LittleLyon
Apr 253 min read
Why Women 50+ Should Start Moving Now: Exercise Is the Strongest Prescription for Lifelong Health
We’re living longer—but are we living better? For women over 50, the answer hinges on one powerful factor: movement. According to a...
Bria LittleLyon
Apr 253 min read
Zero-Carb Sweeteners: You’ve Come a Long Way Baby!
List of zero-calorie and zero-carb sweeteners and syrups, ideal for those following low-carb, keto, or calorie-restricted diets: 1. Monk...
Bria LittleLyon
Apr 152 min read
Understanding Macronutrients - Your Complete Guide
Understanding Macronutrients: A Complete Guide for Your Health and Fitness Goals Whether you’re looking to lose weight, build muscle,...
Bria LittleLyon
Apr 154 min read
Intermittent Fasting 101
Intermittent Fasting 101: Your Fun, No-Stress Guide to Getting Started So, you've been hearing about intermittent fasting (IF)—from...
Bria LittleLyon
Apr 155 min read
Uncover the Surprising Benefits of Farmer's Walks: Transform Your Health and Fitness with this Unconventional Workout
Are you looking for a workout that combines strength training with practical benefits for daily life? The farmer's walk might just be...
Bria LittleLyon
Mar 304 min read
Meditation Will Stem Chaotic Thoughts
Are you drowning in a sea of chaos? Is it hard to keep the commitments straight, and then, do you lie awake at night trying...
Anastasia Barkova
Aug 16, 20243 min read
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