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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.
Apr 1
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Dr. Mica | Swiss Army Mum
4
1
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
Mar 25
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Dr. Mica | Swiss Army Mum
1
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!
Mar 18
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Dr. Mica | Swiss Army Mum
3
1
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…
Mar 11
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Dr. Mica | Swiss Army Mum
3
3
1
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…
Mar 4
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Dr. Mica | Swiss Army Mum
6
1
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.
Feb 25
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Dr. Mica | Swiss Army Mum
3
1
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…
Feb 18
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Dr. Mica | Swiss Army Mum
2
4
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…
Feb 11
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Dr. Mica | Swiss Army Mum
2
The Insulin Resistance Story (And My Glucose Monitor Data)
How insulin resistance actually develops, why your body responds differently than mine, and what two weeks of continuous glucose data revealed about my…
Feb 4
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Dr. Mica | Swiss Army Mum
9
Book Club: The Metabolic Health Library - 8 Books Reviewed
I read eight books on metabolic health so you could skip to what actually works
Jan 30
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Dr. Mica | Swiss Army Mum
3
2
Fuel: The Master Lever for Metabolic Health
It’s not about calories or macros. Insuline control is the single highest-leverage intervention for metabolic health - and these five principles will…
Jan 28
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Dr. Mica | Swiss Army Mum
4
1
5
Book Club: Why We Sleep by Matthew Walker - A Busy Woman’s Take
What hit me hardest, what felt off, and how I distilled 368 pages into actionable protocols
Jan 21
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Dr. Mica | Swiss Army Mum
3
2
4
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