Breakfast IS Optional

Hi friends and new subscribers—

Happy New Year!

Inside this issue of The Women’s Wellness Digest, you'll find nutrition lessons that challenge some surprisingly stubborn myths (spoiler: you don't need milk, and breakfast is optional). We're also breaking down the science of why most resolutions fail and what to do instead, plus some refreshingly realistic guidance on walking as exercise. Because yes, walking absolutely counts.

And we're tackling something that doesn't get talked about enough: medical gaslighting. If you've ever left a doctor's office feeling unheard, minimized, or like you were overreacting—even when you knew something was wrong—you're not alone. We're diving into why this happens and giving you concrete language to push back.

This year, let's move away from perfection and toward progress. Let's trust ourselves more and apologize less. And let's build health habits that actually fit our lives, rather than the other way around.

Here's to a year of doing what works—not what we think we're "supposed" to do.

With you always,
Nicolle
Editor

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After a year of digging through studies and interviewing experts, reporters at The New York Times pulled together the nutrition lessons they’re personally carrying into the new year, and a few myths they’re leaving behind.

Dairy doesn't deserve its reputation. The biggest myth? You need milk for good health. You don't! Whether you choose full-fat or low-fat, drink it or skip it entirely, there's no one-size-fits-all answer. Do what works for your body.

Breakfast is optional. Not a morning eater? That's totally fine. There's no rule saying you must eat breakfast. But if you're skipping it and feeling sluggish, consider that breakfast doesn't have to mean cereal or eggs—leftover pizza or a sandwich counts too!

Chickpeas are nutritional superstars. One cup packs 15 grams of protein and 13 grams of fiber. If you're looking for an easy way to boost both, chickpeas (and other legumes) are your new best friend.

European bread might be easier to digest. Those viral claims about European bread causing less bloating? Scientists say there may be truth to it, thanks to different ingredients and traditional baking methods like longer fermentation times.

Coffee is more than a wake-up call. Recent research found that coffee may contribute to a longer, healthier life, especially for middle-aged women. So go ahead and enjoy that morning cup guilt-free.

Chia seed water isn't magic. Yes, it provides fiber that supports digestion. No, it won't give you an "internal shower" or rapid weight loss like influencers claim. It's just fiber in water—helpful but not miraculous.

Most New Year's resolutions don't make it past January, but it's not because we're lazy. Researchers at the University of Plymouth say the problem is how we set goals—like a stern teacher giving orders instead of creating something that feels doable and meaningful.

Ditch the rigid rules. Goals like "I'll run three times a week" or "I'll never eat sugar again" sound disciplined, but they tend to collapse when life gets hectic. Instead, set exploratory goals such as "I'll put on my sneakers and see how I feel." This keeps motivation alive by allowing you to learn rather than forcing yourself into a rigid box.

Make your goal feel real. Research with Olympic athletes shows that vivid mental imagery strengthens motivation. If you want a promotion, picture yourself in that role—imagine the email offer, hear your confident voice in meetings, feel the sense of belonging. When your brain can clearly "see" the goal, choices become easier without relying on willpower alone.

Use tiny triggers. Don't wait for motivation to strike. Pick a moment in your daily routine—filling your water bottle, putting on your coat—and use it as a cue to replay a quick mental image of your goal. This research-backed technique strengthens your intention during those wobbly decision moments.

Celebrate the small wins. Did ten minutes at the gym instead of an hour? That's still progress! These micro-wins release reward signals in your brain that build momentum. People who notice and celebrate small steps are more likely to stick with their goals.

Motivation isn't a moral test—it's a system that responds to meaning, imagery, and feedback. The resolutions that endure aren't the loud, perfect ones, but rather those that feel flexible, vivid, and truly yours.

If your answer is yes, you’re not imagining it.

A growing body of medical research shows that women’s symptoms are more likely to be dismissed, misattributed to stress or anxiety, or taken less seriously than men’s — even when clinical presentations are similar. This shows up across pain management, cardiovascular care, autoimmune disease, and reproductive health.

Emergency medicine physician Alyson McGregor, author of Sex Matters, has shown that many diagnostic standards are still based on male bodies and male symptom patterns, leading to missed or delayed diagnoses in women.

Similarly, public health research has found that women wait longer for pain relief in emergency settings and are more likely to be told their symptoms are psychological rather than physical.

This isn’t about individual doctors being malicious; it’s just that the system has been built with blind spots, and women are often the ones who feel the consequences. Women are also the ones who often apologize for causing problems. Years ago, when I fell on ice and broke my arm into literal bits and pieces, I was hesitant to go to the ER, thinking they’d shoo me off as overreacting. Even as the X-ray tech took my X-ray, she murmured, “I don’t think anything is wrong—look at how you can still bend it.” The pain from bending and contorting it for her was excruciating, even as I smiled and agreed I was probably overreacting. As it turns out, I had broken my arm in HALF—the bones were jiggling inside—and I was sent to surgery that day.

1. Bring language, not apologies
Instead of “I might be overreacting,”
try: “This symptom is affecting my daily functioning, and I’d like to understand what could be causing it.
Clear impact-based language helps shift the conversation from feelings to function.

2. Ask one anchoring question
A simple, powerful phrase: “What would you do next if this were getting worse?”
It often prompts more concrete thinking and follow-up.

3. Bring backup when you can
Another person — even silently present — can change the dynamic. Research shows physicians communicate differently when a patient isn’t alone.

4. Use the chart
If you feel dismissed, it’s okay to say: “Can you note in my chart that I asked about this and what the plan is if it continues?”
Documentation makes a big difference.

5. Trust persistence, not guilt
Needing a second opinion is not a failure of trust — it’s a regular part of navigating a complex healthcare system.

Is walking your most realistic form of movement right now? According to trainers and cardiology experts, a brisk walking pace (about 3–4 miles per hour) is enough to improve cardiovascular health, support muscle tone, and boost metabolic health.

Trainer Stephanie Mansour describes this pace as “purposeful but sustainable,” while exercise physiologists from the American Council on Exercise note that even 3 mph is a practical starting point for improving fitness and body composition.

As we age—especially during perimenopause and menopause—fitness returns depend less on intensity and more on consistency, muscle preservation, and joint safety.

Brisk walking can raise your heart rate enough to support cardiovascular health, engage your glutes, legs, and core (especially with good posture and arms swinging), and help maintain lean muscle without spiking stress hormones.

In other words, you don’t need to run, punish yourself, or “go hard” for movement to be beneficial.

On your next walk:

Here's a simple tip for increased pace: you should be able to talk, but not sing.

The important thing here is not to hit arbitrary step counts, but to choose a pace that supports your heart, muscles, and energy without draining you. Walking definitely counts as a healthy form of exercise, especially when it’s done with intention.

This isn’t about weight loss or hitting arbitrary step counts. It’s about choosing a pace that supports your heart, muscles, and energy without draining you. Walking “counts” — especially when it’s done with intention.

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