I love walking. I walk around my neighborhood almost every morning. It clears my head, it’s easy on my joints, and the research on walking and longevity is genuinely encouraging. So when women over 50 ask me, “Is walking enough exercise?” I want to...
Most conversations about GLP-1 medications (semaglutide, tirzepatide, and the rest) get stuck on two questions: how much weight will I lose, and how do I avoid the nausea? Both matter. But there is a bigger story underneath, and almost nobody brings it up at the...
Key Takeaways Lean muscle tissue regulates blood sugar, protects joints, and supports hormonal balance. Losing muscle through chronic dieting or cardio-only programs undermines all of these systems at once. “Normal weight obesity,” where a person has a...
Key Takeaways Body fat percentage tells you almost nothing about how healthy you actually are. Research shows that 20% of “lean” individuals are metabolically unhealthy, while some people with higher body fat have excellent metabolic markers. Only about 1...
Let’s get something straight: if you’re still thinking about strength training as a way to “tone up” or “look good in a bikini,” we need to have a conversation. Because here’s the reality, lifting weights is about something...
At Portland Integrative Fitness, we understand that the human body is a complex and multifaceted marvel, with each individual’s story as unique as their physical form. Our commitment to embracing this complexity is at the heart of our philosophy. We believe in a...
One of the puzzles of my human existence this go around, is making space for paradox to live and breathe freely in my life. In this case, pertaining to fitness, the question is, how do I love myself as I am, and want to change myself at the same time? I had a...