TODAY’S DOSE OF HONESTY

The Real Reason Your Workouts Aren’t Working

It’s been weeks (maybe even months!) of going to the gym. Weights in Zone 3. Cardio in Zone 2. Walks in Zone 1. You’re showing up, moving, sweating…but still not seeing results. 

Ugh! If this sounds like you, your main culprit might come down to three key factors: Intensity, muscle confusion, and progressive overload. 

Let’s go through each one: 

1. Intensity: 

We’ve all seen that person at the gym reading emails or sipping coffee during their workouts. I'm not judging, but in my opinion? This is a HARD NO. 

Sure, any workout is better than no workout. But as we get older, research shows that the less we challenge our bodies, the less progress we make. Why? Because after 50, building muscle requires more—more intensity in our workouts and protein in our diet—to trigger muscle protein synthesis. 

In other words? If your workout isn’t challenging you, it isn’t progressing you. 

But what does a truly challenging workout feel like? Many people think they’re pushing themselves, but in reality, they’re not reaching the intensity needed to ignite real change. I’d know, because I experienced it firsthand. 

Before starting my six-month fitness experiment with personal trainer Korey (which is coming to you soon!) I’d go to the gym 5-6 days a week and never sweat, moan, groan, or feel like I was “about to die” during exercise. Ever. 

That all changed when I started doing Korey’s workouts. I’d regularly have to “catch my breath” and “could not complete one more rep.” This showed me how easy my workouts were prior. But when the intensity changed? My body changed. Fast.

The takeaway: If you’re not…

• Elevating your heart rate 

• Reaching muscular fatigue 

• Feeling challenged by the end of your sets (e.g. lifting to near failure) 

…you’re likely not pushing your body enough to build strength, improve endurance, or burn fat effectively. 

2. Muscle Confusion 

If you’ve been repeating the same exercises at the same intensity for weeks (or months), you’ve probably hit a plateau—even if it’s a “hard workout.” 

Say you’re a runner. If you run three miles four times a week, that's great! But after a while, your body registers this length as a “walk”...and you stop seeing results. 

In fact, your body adapts so fast, that any exercise you do a lot of—without changing it up—will be read as a baseline level by our muscles, metabolism, and cardiovascular system.  

This is why variability is key. Vary your movement patterns, resistance techniques, or cycle between endurance and strength-focused sessions to keep your muscles engaged. 

Trying new exercises is also incredibly effective. If you only do cardio on the treadmill, try mixing it up with the bike bike, ski-erg, rower, stair-master. Your body will thank you with the results you’ve been looking for!

3. Progressive Overload

Progressive overload is non-negotiable. Read that one more time. Your muscles need increasing resistance to grow stronger. That doesn’t mean maxing out every time, but it does mean gradually increasing weights, reps, and intensity. If your routine feels “easy,” your body has adapted—and it’s time to up the challenge. 

Here’s what this looks like for me:

• When I start a new month, I will typically do 3 sets of a round of exercises. As I increase the load, I go up to four sets AND increase the weight. I also decrease the rest time in between as well as add sprint cardio to the rounds of weights. In other words, I start easy and finish brutally hard.

The bottom line? Your body craves challenge. If you’re not seeing results, ask yourself: Am I pushing hard enough? Am I switching things up? Am I increasing the load? 

Let’s be real. No one actually ENJOYS this kind of discomfort in the gym, but it does pay off. And those results? That’s something we can all appreciate. 

Introducing the 8-Week Wellness Experiment

You asked, and I listened! I’m excited to share the program with you—a powerful blend of Korey Rowe’s fitness expertise and my medical and nutrition insights.

Ready to reset, refocus, and take control of your health? Sign up for the Wellness Experiment waitlist and be the first to access this transformative 8-week program. Designed to optimize your nutrition, movement, and mindset, this program will help you build sustainable habits for long-term wellness. Click the link below to learn more!

SYMPTOM SOLUTIONS

Unlocking Radiant Skin: The Science Behind Oral Ceramides & Hyaluronic Acid

We’re 58% through with winter. (The light is at the end of the tunnel!) But at this point in time, dry, cracked, and itchy skin can feel inescapable—especially for my fellow East Coast readers.  

With skin this dry, it can be tempting to splurge on products that promise supple and smooth skin. But as I've said before, it’s important we minimize our exposure to the chemicals often found in these skin products. 

Instead? I recommend using inexpensive cooking oils (like olive or coconut oils) as a body moisturizer head to toe. 

But these products (literally) just scratch the surface. It’s like putting ice on top of a cracked driveway: The surface (our skin) feels slippery, but the base is still rugged and rough. 

Here’s the thing: Hydrated and resilient skin doesn’t just come from what you topically apply—it comes from what you put inside your body, too. Enter: oral ceramides and oral hyaluronic acid. 

These two supplements are gaining traction for their role in skin hydration and barrier support. Here’s some mini-med school on how they work: 

Oral Ceramides: Reinforcing the Skin Barrier from Within  

Ceramides are naturally occurring lipid molecules. They make up 50% of the skin’s lipid “mortar,” which is the intracellular cement that binds the bricks of the epidermis together. 

Here’s why we love them: Ceramides are crucial to maintaining hydration and reinforcing the skin barrier. Without them, our skin would be irritable and dry 24/7! 

However, ceramides decline over time. Aging and environmental stressors (think: sun damage and pollution) reduce ceramide levels, leading to dryness, fine lines, and increased sensitivity. 

This is where oral ceramides come in. A study published in the Journal of Clinical and Aesthetic Dermatology (2018) found that daily oral ceramide supplementation significantly improved skin hydration and reduced trans-epidermal water loss (TEWL) in as little as four weeks. 

And in the same study? Participants taking a wheat-derived ceramide supplement reported increased skin smoothness and elasticity compared to the placebo. (Guillou et al., 2018).

Plus, lower ceramide leves are linked to eczema, psoriasis, dermatitis, acne, and dandruff. This isn’t just about vanity or beauty—it’s about skin health! 

• Takeaway: Oral ceramides act like an internal moisturizer and strengthen the skin barrier from the inside out.

Oral Hyaluronic Acid: The Ultimate Hydration Booster:  

Hyaluronic acid (HA) is best known as the active ingredient in injectable fillers. But it's also a topical hydrating powerhouse, with research showing that consuming HA in oral form can increase skin moisture levels and elasticity. 

“But Jen, won’t ingesting this orally impact my digestion?” Nope. Studies have shown oral hyaluronic acid doesn’t undergo significant degradation in the stomach when digested. 

That’s great news, because the upsides of oral HA can be impressive. A 2017 study published in Clinical, Cosmetic, and Investigational Dermatology found that participants who took 120–240 mg of oral hyaluronic acid daily for 12 weeks saw significant improvements in skin hydration and improved wrinkle depth. 

A 2023 study published in Skin Research Technology reinforced these findings. Gao et al looked at 129 women (67 of whom were considered 'elderly', meaning—get this—45-65 years old!) and found that in the ‘elderly’ group, a high dose of HA significantly increased skin hydration in under one month. 

• Takeaway: Oral HA binds water molecules and enhances skin moisture retention. It also protects the skin against UV-induced photoaging, making it an effective addition to a skin health routine.

Should You Add These to Your Skincare Routine?

I do! I’m a huge fan of Pique’s Radiant Skin Duo. Roughly 6 months ago, I discovered Pique’s Radiant Skin Duo and I started to do my own experiment (on myself). Within just a few months of using it, I saw an added boost that no surface-level skincare product had managed to deliver.

My skin became clearer, brighter, and deeply hydrated—it felt like it was glowing from within. I realized this after many people commented on my skin…and then I connected the dots on what I’d changed. It was the Pique drinkables!

This isn’t just a skincare routine: It’s an inside-out approach to radiance. The Radiant Skin Duo combines two powerhouse products:

• The Sun Goddess Matcha: A ceremonial-grade match packed with EGCG antioxidants that help firm, brighten, and clarify skin while giving calm, sustained energy. This powder is quadruple-toxin screened so you can rest assured it’s of the highest quality. What I love about this matcha is that it not only supports digestion, but helps my skin stay clear and glowing from within.  

• BT Fountain: I’m obsessed with this and add it to my water every day! A refreshing beauty electrolyte with clinically proven ceramides that hydrate at a cellular level, reduce redness, smooth fine lines, and enhance your natural glow.

Together, these two products don’t just treat your skin—they protect it from damage, strengthen its barrier, and leave it deeply hydrated and smooth.

Since I started using them, my mornings feel intentional and simple. I start the day with Sun Goddess Matcha for its incredible energy and antioxidant support. In the afternoon, I mix BT Fountain into water to keep my skin nourished and hydrated.

Whether I’m home or traveling, this ritual is easy to maintain—and the results speak for themselves. While these sachets are not a replacement for a healthy diet, hydration, and topical skincare, they complement a holistic approach to skin health.

If you’re considering adding these supplements, opt for clinically studied doses and consult with a healthcare professional to ensure they align with your individual needs.

And for Ajenda subscribers? For a limited time, you can get get 20% off the Radiant Skin Duo, plus a FREE Starter Kit including a rechargeable frother and glass beaker when you shop with this exclusive link!

Here’s to glowing, hydrated skin—inside and out.

COMMUNITY

“What Can I Do to Prevent Osteoporosis?”

A lot of you have been asking me about how to prevent osteoporosis—the condition where bones become fragile and prone to fractures.

Osteoporosis is often called a “silent disease” because it progresses without symptoms until a fracture occurs. And when we think of how to prevent it, we generally focus on calcium, vitamin D, and bone density.

But what if I told you there was something so new about osteoporosis that most doctors aren’t even aware of it? 

See, most doctors and laypeople alike consider low bone density to be a consequence of menopause, aging, or side effects of certain other conditions (such as cancer treatments, thyroid disease, or chronic steroid use). 

But did you know that your immune system plays a critical role in bone health? New research shows that osteoporosis isn’t just about brittle bones and low estrogen levels—it’s tightly linked to inflammation and immune function. 

Here’s what the science says:

• Chronic Inflammation Weakens Bones: The immune system releases inflammatory molecules called cytokines (like TNF-α and IL-6), which can accelerate bone breakdown. Research in Nature Reviews Endocrinology published in 2022 confirms that chronic inflammation increases the activity of osteoclasts (i.e cells that break down bone tissue) leading to faster bone loss.

• Autoimmune Diseases Increase Fracture Risk: Conditions like rheumatoid arthritis (RA), lupus, and inflammatory bowel disease (IBD) increase osteoporosis risk because chronic immune activation damages bone structure. According to a 2021 study in The Journal of Clinical Investigation, patients with autoimmune diseases have higher levels of bone-damaging cytokines, making them more susceptible to fractures.

• Your Gut Health Impacts Bone Density: Your gut bacteria influence immune regulation and bone metabolism. As a doctor and a nutritionist, I cannot emphasize this enough: A healthy microbiome helps regulate inflammation all over the body and augment nutrient absorption, but an imbalance (dysbiosis) has been linked to lower bone density in postmenopausal women.

What Can Women Do to Protect Their Bones?

The good news? A lot! There are proactive steps women can take to support bone health—and most importantly, their immune system.

Here’s an immune-focused bone healthy system you can follow: 

1) Prioritize an Anti-Inflammatory Diet

• Eat more omega-3-rich foods (salmon, walnuts, flaxseeds) to reduce inflammation.

• Increase polyphenol-rich foods (berries, turmeric, green tea) to combat oxidative stress.

• Limit processed foods, sugars, and excessive alcohol, which can trigger inflammation.

2) Optimize Vitamin D & Calcium

• Vitamin D: Supports immune function and calcium absorption—low levels have been linked to both osteoporosis and immune dysfunction. Aim for approximately 800 IU/day from sunlight, foods, or supplements.

• Calcium: A critical component in strong bones. But don’t overdo it. Excess calcium without magnesium and vitamin K2 can lead to arterial calcification (depositing in the arteries and not in our bones!). I recommend women over 50 or in menopause get their calcium from whole food sources (leafy greens, tofu, chia seeds) in the approximate amount of 1200 mg a day.  

3) Exercise—Especially Strength Training & Weight-Bearing Activities

• Resistance training (lifting weights, resistance bands) stimulates bone formation.

• High-impact exercises like jumping, running, or dancing improve bone density and boost immune function.

• Yoga and balance training help prevent falls and fractures.

4) Manage Stress & Sleep

• Chronic stress raises cortisol, which can accelerate bone loss. Practicing mindfulness, meditation (I do Transcendental Meditation) and deep breathing can lower inflammation.

• Poor sleep affects bone remodeling—aim for 7-9 hours per night to support both immune and bone health. 

5) Support Gut Health

• Take probiotic-rich foods (yogurt, kefir, sauerkraut) to support a healthy microbiome, which influences immune response and nutrient absorption.

• Focus on Fiber (aim for at least 25-30 grams a day) to provide a great pre-biotic for your gut bacteria.

Final Thoughts

Osteoporosis isn’t just a bone problem—it’s an immune problem. 

Approximately one in two women over age 50 is expected to experience a bone fracture due to osteoporosis. One in two! In addition, a woman’s risk of breaking a hip is equal to her combined risk of breast, uterine and ovarian cancer.  

But we can avoid becoming an osteoporosis statistic. We can strive for musculoskeletal power. We can get enough protein in our diet. We can lift heavy weights.

And in terms of lowering inflammation?

Remember that food is medicine. By focusing on nutrition, sleep, stress management, and gut health, women can proactively strengthen their bones and reduce fracture risk. It’s never too early—or too late—to take action.

Stay strong, stay informed, and keep moving!

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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