Swiss Army Mum

Swiss Army Mum

Home
Notes
Archive
About
Join other busy women getting the most impactful, science‑backed health strategies every week — no fluff, no hype.

Body

View all
My Home Workout Setup and System (What I Actually Use Every Week)
The complete home workout setup for women over 35: simple gear, free resources, and a system that runs on autopilot.
 • Dr. Mica | Swiss Army Mum
Book Club: Next Level by Stacy Sims - A Busy Woman's Take
What changes when estrogen drops, why most exercise advice is designed for the wrong body, and the ideas that rewired how I train
 • Dr. Mica | Swiss Army Mum
Balance, Mobility & Plyometrics for Women Over 35: Prevent Falls, Build Bone Density
Balance and mobility work prevents falls, keeps you functional, and allows you to lift heavy and do HIIT safely. This isn't extra: it's foundational!
 • Dr. Mica | Swiss Army Mum
Cardio for women over 35: Moderate + HIIT
Most women either skip cardio entirely or do too much of the wrong kind. Here's what actually works: two types of cardio, for two different purposes…
 • Dr. Mica | Swiss Army Mum
Strength Training for Women Over 35: Build Muscle or Lose It
After 30, women lose 3-8% of muscle mass per decade. This isn’t about aesthetics. It’s about metabolic health, bone density, and staying functional for…
 • Dr. Mica | Swiss Army Mum
Exercise: Muscle as a Longevity Organ (You Need Less Than You Think)
It's not about weight loss. It's about metabolic health, functional independence, and staying strong for decades.
 • Dr. Mica | Swiss Army Mum
Metabolic Health Biomarkers: The Complete Testing Guide (+ My Tracker)
The blood tests your doctor isn't ordering, what low-risk ranges actually are, and the tool I built to track them over time and become an informed in my…
 • Dr. Mica | Swiss Army Mum
Gut Health: The Metabolic Ally You’re Probably Ignoring (+ Why I Brew Kombucha)
Your microbiome isn’t just bacteria - it’s a metabolic organ. Here’s what fermented foods actually do, why kombucha fits my life, and the 2,000-year-old…
 • Dr. Mica | Swiss Army Mum
Join other busy women getting the most impactful, science‑backed health strategies every week — no fluff, no hype.
© 2026 Swiss Army Mum · Privacy ∙ Terms ∙ Collection notice
Start your SubstackGet the app
Substack is the home for great culture