Her science-backed prescription is clear: resistance training at least three times per week, whether with body weight or dumbbells, along with a minimum of 90 grams of high-quality protein per day, spaced across meals. Supplements like creatine and collagen peptides can help support joint health and lean muscle synthesis, especially for women in midlife.
Hormones, stress, and the perimenopause puzzle
In her work, Chiara often finds that women in their 40s are navigating perimenopause without even realising it. They’re experiencing fatigue, anxiety, sleep issues, and weight gain—often blamed on lifestyle or stress—but largely tied to shifting estrogen and progesterone levels.
“When cortisol is high, it worsens everything,” she explained. “It increases belly fat, inhibits thyroid function, and disrupts sleep cycles.” Many women push harder with intense workouts or restrictive diets, only to spike stress hormones further.
Instead, she recommends strategic carb cycling—adding two to three higher-carb dinners per week (think sweet potatoes or gluten-free grains) to lower cortisol and support better sleep. Supplementation is also key: magnesium glycinate, inositol, and a quality B-complex all play essential roles in restoring adrenal health and stabilising blood sugar.
“Sleep is foundational,” Chiara emphasised. “7.5 to 8.5 hours in a cool, tech-free room is non-negotiable. Magnesium glycinate is one of my top tools here—it’s gentle but extremely effective.”
Gut health: The mirror of skin and energy
Chiara believes that gut health is the cornerstone of beauty and energy. “If your digestion is off, you’ll see it in your skin, your mood, your energy, even your ability to lose weight,” she told me. Symptoms like bloating, food sensitivities, skin breakouts, and fatigue are all red flags pointing to microbial imbalance or a compromised gut lining.
She often starts clients on a gentle digestive reset focused on “light digestion”—think cooked…
