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TODAY'S AJENDA #78
Welcome to TODAY'S AJENDA!
When I started my Wellness Experiment after stepping down from my role as Chief Medical Correspondent for ABC News, I had no idea how impactful it would be. What began as a six-month challenge to reset my nutrition and fitness has now stretched to 15 months, and I’m still just getting started.
I’d thought I had things figured out by the time I hit month six. I was logging daily workouts with professional trainer Korey Rowe, dialing in my protein and fiber, and watching my recovery metrics with almost nerd-like devotion.
The truth is, six months was/is barely scratching the surface. My nutrition was only beginning to shift from “good enough” to intentional. My fitness was moving beyond a new level of intensity into structured strength, cardio zones, and mobility work that challenged me in ways my 36-year-old self would have rolled her eyes at. (Spoiler: my 56-year-old self is stronger than ever.)
Those first six months were about laying the foundation. I call it the “one-size-fits-most” stage: when I learned the core principles of eating enough protein, loading my plate with fiber, and varied workouts. The results were exciting.
But they were just the beginning.
What Happened After Six Months
As many of you know, in February 2025, I launched Phase 1 of The Wellness Experiment, and over 10,000 women joined me on the experiment.
They saw real changes: lower blood pressure, lower cholesterol, weight loss, muscle gain, better sleep, more energy, less chronic musculoskeletal pain, and even that hard-to-quantify but impossible-to-ignore glow that comes from feeling better in your own skin. Even their own DOCTORS noticed and started asking them what they were doing. And then these women started asking me:
“Now what? We don’t want to stop.”
I didn’t either. I realized this wasn’t just a personal experiment anymore. It was a framework: a system that could evolve with people as they moved from beginner to intermediate to advanced in their wellness journey, or as they fine-tuned a lifetime of previously healthy meals and workouts. And I realized that this was a system tailor-made for women over 50, 60 or 70.
The only thing missing was a way to keep going together.
From Experiment to Membership
That’s when the Ajenda Wellness Membership was born. It’s not a maintenance program, but rather the natural next step after the first 3 Wellness Experiment phases.
For $1 a day (less than most people spend on their morning coffee!), you get continued access to:
Wellness Strategies
Nutrition Guidance
Fitness Programming
You also get something that almost no vitality programs offer: direct access to the professionals who designed this system (me and Korey Rowe).
Our weekly Live Zooms, with real-time Q&A, where we share personal insights not shared on any other platform, are a distinctive and impactful feature of the Ajenda Membership that we love.
This membership is about turning those first six months of exciting change into long-term vitality. It’s about having a community that cheers you on, reminds you that you’re not alone, and gives you the accountability we all need (yes, even me).
Thousands of women have already seen what’s possible in six months, and they range in age from 26 to 86 years old! Now the membership ensures that progress doesn’t fizzle out: it compounds.
Why This Matters
I’ve spent my career in medicine treating women of all ages. I’ve seen the toll that preventable conditions can take: heart disease, osteoporosis, metabolic syndrome, and depression.
And I’ve also seen the power of prevention and lifestyle change when women are given the right tools and the right system. These conditions, when treated appropriately and holistically with nutrition, fitness, and comprehensive attention to wellness, improve and, in some cases, can actually be reversed.
The Wellness Experiment showed me something I didn’t expect: that women are hungry (pun intended) not just for information, but for structure. When given the science, the system, and the support, the results are nothing short of extraordinary.
So whether you’re in Phase 1 and just learning what 90 grams of protein actually looks like, or you’ve finished Phase 3 and are ready for the next level, this membership is your bridge to continued success.
My Own Progress at 15 Months
At 15 months, here’s where I am:
I’m lifting heavier than I ever have, but also moving with more power and less pain!
My nutrition is on autopilot. It’s built on habits that don’t require daily willpower. I have a system, and it works.
I’m recovering better (with sleep that supports progress rather than derails it).
And most importantly, I feel stronger, more fit, and healthier than I did 20 years ago.
Do I have more goals? Of course! I want to see what the next six months will bring, just like you. But I know now that the experiment never really ends: it just evolves. And it’s more fun and interesting to embark on this process with others, rather than alone.
Here’s My Invitation
If you haven’t started yet, sign up for Phase 1 of The Wellness Experiment today. Don’t wait for the “perfect time.” It doesn’t exist. Even if you are already an avid exercise enthusiast, be curious about what joining Phase 1 could ADD to your routine.
If you’ve already completed Phase 3, join The Ajenda Wellness Membership. At $1 a day, I honestly believe it’s the best investment you can make in your health, vitality, and fitness.
Fifteen months ago, I started this experiment for myself. Today, it’s bigger than me. It’s about all of us proving—together—that it’s never too late, and always worth it, to invest in our health.
I hope you sign up today. Let’s keep going.
— Jen
Imagine you hit the gym and feel sore the next day. Really sore. One day passes, then two, but a week later, you’re still stiff. So, you Google “muscle recovery,” searching for something that’ll help you bounce back.
That’s when you stumble on essential amino acid powders (EAA). These supplements promise to speed up recovery, reduce soreness, and support muscle growth. But before you impulse-buy, you wonder: “Does this stuff actually work?”
Let’s find out.
First, What Exactly Are Essential Amino Acids?
Amino acids help build muscle proteins, hormones, collagen, and more. Out of the 20 different amino acids you use, your body can only create 11. The other 9 have to come from foods or supplements.
Zoom In: That’s why they’re called “essential” amino acids. Not because they’re more important, but because you must get them elsewhere.
How Do They Work?
After you exercise, your muscle fibers develop tiny tears that need repair. Essential amino acids get involved in two ways. They:
Provide the raw materials for rebuilding.
Signal to your body to start the repair process (known as muscle protein synthesis).
But Are They Effective For Muscle Growth and Recovery?
The research points to yes:
A 2009 study gave older women EAAs and found gains in lean body mass (though their strength didn’t improve). A 2018 study found that people who combined EAAs with exercise got stronger (but didn’t gain muscle mass).
Last year, research found that a group taking EEAs improved their ability to perform push-ups and dips, ran faster in 1.5-mile times by day three, and reported less muscle soreness overall.
The research isn’t perfect, and sometimes you get mixed results. Still, the overall trend suggests real benefits for boosting muscle function.
Does The Timing Of When You Take EEAs Matter?
Sort of. While one study found that taking amino acids before training delivered about 2.6X more to your muscles, follow-up research found similar benefits whether you take them before, during, or after exercise.
I wouldn’t stress about timing. What matters more is:
Keeping up with your total daily protein.
Getting EEAs somewhere in your exercise window.
Consistency. (One trial found that taking EEAs for 4 days after exercise reduced muscle soreness and damage.)
“Are BCAAs Basically The Same Thing?”
BCAAs (branch-chained amino acids) are marketed as cheaper, easier on the stomach, and packed with leucine, known as the “muscle protein synthesis trigger.”
But I’d steer you away from BCAA powders. They contain only 3 of the 9 essential amino acids. And while BCAAs can stimulate muscle building, having all 9 EEAs is more effective.
The Cons of EEAs:
EEAs can be expensive and cause digestive issues. And since it’s a supplement, quality varies. Look for third-party testing and clear labels showing each amino acid (especially leucine).
If that info is missing? Find another brand.
Also, EEAs aren’t for people with kidney issues. If that’s you, be sure to chat with your clinician and a renal dietitian first. The 2024 KDIGO guideline advises limits (and that includes for non-dialysis patients!).
Want to Start Taking EEAs?
Before you scoop away, remember supplements are tools (not the foundation). The two pillars that matter most are total daily protein and strength training.
Protein Math: Aim for 1.2-1.6 g of protein per kilogram of body weight per day, spaced across 3 meals (that usually works out to 90-100 g of protein). Each meal should deliver 25-35 g of protein.
If there’s a meal that doesn’t reach that range, or you want a lighter option, EEAs can fill the gap. A practical dose is 6-10 g EEAs with at least 2 g of leucine.
Prefer to chew your EAAs? That works. Solid sources are chicken, turkey, eggs, tofu, beans, and lentils.
My bias is always the same. Pick the simplest plan you will actually do, build the habit, and let your strength and energy be the evidence that it’s working. Whether that includes EEAs or not is up to you.
We spend about 26 years (⅓ of our lives) in bed. That’s too much time to settle for restless nights and night sweats. If you’re spending 30% of your life in one place, it should feel restorative, not subpar.
The Eight Sleep Pod 5* is a smart cover for your mattress designed to do just that. It regulates temperature to enhance your sleep, and the results are impressive:
44% reported falling asleep faster
34% of users reported deeper levels of sleep
Hot Flash Mode brought relief to 80% of women within 10 minutes
Cost Comment: This next-gen (or JEN) sleep technology isn’t cheap. But everything in our lives is predicated on good sleep, and sleep is the glue that holds our wellness together. In the spectrum of pricey purchases that have an impact on our well-being, this is one I personally and professionally feel deserves to be high on the list.
And given that we’ll spend 26 years here? It makes sense to invest.
Try The Eight Sleep Pod 5 risk-free for 30 days with code DRJEN for $350 off.
“I feel like my mouth is on fire.” If you’re experiencing a burning, tingling, or scalded sensation in your mouth out of the blue (and you haven’t touched a hot beverage or spicy food), it could be Burning Mouth Syndrome (BMS).
This painful condition affects nearly 1.3 million Americans, but women are up to 7 times more likely (!) to be diagnosed than men. Risk spikes after menopause, putting women aged 50-70 in the crosshairs.
Zoom In: For some, the burning sensation is mild and fleeting; for others, it can be severe and chronic, interfering with eating, speaking, and quality of life.
What’s frustrating about BMS for patients (and doctors) is that it isn’t always visible. For example, your tongue could look perfectly normal despite feeling like you've just chewed on 18 jalapenos.
But what causes it? And can we actually do something about it?
What Causes It?
BMS causes falls in two categories:
1) Primary (Idiopathic) BMS: This is nerve dysfunction affecting taste and pain signals. It’s considered a neuropathic pain condition, similar to migraines or peripheral neuropathy.
2) Secondary BMS: Triggered by an underlying factor. May include:
Hormonal shifts around menopause (declining estrogen appears to affect the oral mucosa and taste nerves).
Nutritional deficiencies (iron, vitamin B12, folate, zinc).
Dry mouth from aging, autoimmune conditions, and medications.
Food sensitivities (cinnamon, mint, acidic foods).
Oral infections like thrush.
Acid reflux.
For women above 50, hormonal changes tend to be the culprit. We usually think about estrogen decline causing hot flashes and bone loss, but it can also alter how your mouth perceives taste and pain.
What’s the Course?
Unfortunately, it’s unpredictable.
For some women, symptoms last for months and then disappear suddenly. For others, they deal with years of fluctuating intensity. It’s a mix of good days and brutal ones.
The silver lining? BMS isn’t associated with oral cancer or progressive disease. While the burning can be distressing, it won't develop into something more serious.
Evidence-Backed Treatment Options
The prognosis depends on whether doctors can pinpoint and fix an underlying cause. For reversible causes:
Nutritional deficiencies. Bloodwork can check for iron, B12, folate, and zinc levels.
Dry mouth. Sugar-free gum, artificial saliva, or prescription medications that stimulate salivary flow (like pilocarpine).
Oral infections. Treating thrush or other infections may provide relief.
But when the cause is primary or neuropathic? The focus shifts to symptom management:
Topical therapies. Lidocaine rinses, capsaicin rinses (yes, the compound in chili peppers), and clonazepam lozenges.
Systemic medications. Low doses of certain antidepressants (tricyclics or SSRIs) or anticonvulsants (like gabapentin).
Cognitive-behavioral therapy (CBT). Evidence suggests CBT can reduce pain perception.
Hormone replacement therapy (HRT). Some studies suggest estrogen therapy may help in post-menopausal women, though it must be weighed against risks and benefits.
Could Alpha-Lipoic Acid Be a Potential Treatment?
There’s been growing interest in alpha-lipoic acid (ALA) as a potential treatment.
Several trials (mostly in Europe) found that 600–800 mg per day of ALA reduced burning sensations in about 50-60% of patients compared to the placebo groups.
The theory is that ALA (which is a powerful antioxidant) may help by improving small-fiber nerve function and reducing oxidative stress, since BMS is thought to have a neuropathic component.
“Are there side effects?” ALA is generally well-tolerated. However, it can cause nausea, rash, or, rarely, hypoglycemia in people with diabetes on certain medications.
That said, other trials have shown no benefit, and major professional societies don’t list it as a first-line treatment. But it’s a low-risk option that may be worth a shot.
What You Can Do
If you’re experiencing BMS:
See your physician or dentist. An evaluation is needed to rule out secondary causes.
Ask about bloodwork. Checking for vitamin and iron deficiencies is often illuminating.
Track your symptoms. Keep a diary noting foods, stress, and medications, and notice when patterns emerge.
Don’t ignore dry mouth. Even mild dryness can amplify symptoms. Hydration and saliva support matter.
Advocate for yourself. Because the mouth often looks normal, BMS can be dismissed. If it’s affecting your quality of life, push for answers.
Talk with your healthcare team. Relief may be closer than you think. (And I am sorry you are experiencing this!)
Did you enjoy Today’s Ajenda? It would mean the world if you left us a testimonial!
ABOUT DR. JEN
In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…
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