Whole Her Science

06/12/2026

Plan your work and
Work your plan

06/10/2026

We talk about input A LOT in this practice.

Because what we take in—food, supplements, media, conversations—isn’t just calories or nutrients or passive information. It’s literal code for the body. And that input directly shapes our output: how we feel, think, and perform day to day.
Just like nutrition matters, so does who we’re around, what we scroll, and what we watch or listen to. It all counts.

If you take supplements regularly, this is a simple way to upgrade your routine!

Our patients receive personalized supplement recommendations based on symptoms, medical history, and lab results as part of their foundational wellness plan—but you don’t have to be a patient to order through our private dispensary on Fullscript.

As a follower of Whole Her Science, you also have access to high-quality, third-party tested supplements, often 15–20% less than most brands or even Amazon!

Consider it a small thank-you for being here and taking a root-cause approach to your health.
And if you’re already using it, feel free to share the link with family and friends.

https://us.fullscript.com/welcome/cbiddle1743017565

06/10/2026

Hi, I'm Cloie 👋

If you feel like you're eating better, exercising more, and doing all the "right" things—but the scale isn't moving—you are definitely not alone. In fact, this is one of the most common things we hear our patients tell us.

One of the biggest misconceptions in health is that the scale tells us everything we need to know.

Sometimes the scale stays the same while you're building muscle and losing body fat. Sometimes your body simply needs a different approach than eating less and exercising more.

That's why we offer our Metabolic Health Assessment. It's amazing what our body composition can tell us.

Using the InBody scan, we can look beyond your weight and better understand what's happening inside your body, including muscle mass, body fat, visceral fat, and your estimated metabolic rate (how many calories you burn at rest).

We'll also help you understand how many calories and how much protein your body may actually need to support your goals—because many women are surprised to learn they've been under-eating, over-restricting, or simply guessing.

Your assessment includes:

✔️ Comprehensive InBody Scan
✔️ In-person review of your results that make sense of the numbers
✔️ Personalized results summary emailed to you
✔️ Customized 5-day suggested meal plan based on your food preferences, metabolism and goals
✔️ A follow-up InBody Scan to track your progress

The goal isn't just to weigh less.

It's to better understand your body, support your metabolism, and make progress with confidence instead of guesswork!

I'd love to help you make sense of your numbers and create a plan that feels realistic and sustainable. ❤️

— Cloie, RN
Whole Her Science

Click here for pricing and availability 👇

https://wholeherscience.practicebetter.io/ #/68595798c6500a8bb6c04247/bookings?s=6a296382bf7dda00971f2271&step=date or https://wholeherscience.com/

06/09/2026

06/09/2026

Why I’m more comfortable than ever using hormones and GLP medications as part of a comprehensive women’s health plan, and what women deserve to understand:
_____________________________
We receive a lot of questions about hormone therapy and GLP-1 medications.

And understandably so.

For years, women were told that midlife weight gain was simply a matter of eating less, moving more, and trying harder. Yet many women are doing exactly that and still finding themselves struggling with changes in weight, muscle mass, energy, and metabolism.

The reality is that many women entering perimenopause and menopause notice changes that seem to happen almost overnight:

• Increased abdominal weight gain
• Rising cholesterol, insulin, or inflammation
• Loss of muscle tone
• Increased hunger and cravings
• Slower recovery from exercise
• Difficulty losing weight despite doing "all the right things"

This isn't simply a willpower problem.

It's biology.

While we continue to emphasize the fundamentals—the things you've probably heard us call "the boring basics"—adequate protein, strength training, quality sleep, recovery, hydration, and daily movement, we're also not blind to the power of modern medicine when used thoughtfully and appropriately.
_______________________________
Menopause Is a Metabolic Transition

As estrogen declines, the body changes where and how it stores energy.

Women become more prone to accumulating visceral fat around the abdomen and internal organs while simultaneously experiencing a gradual decline in lean muscle mass.

This matters because visceral fat isn't simply "extra weight."

It acts more like an inflammatory organ and is associated with:

• Insulin resistance
• Type 2 diabetes
• Fatty liver disease
• Cardiovascular disease
• Chronic inflammation

At the same time, declining muscle mass can reduce metabolic flexibility, resting energy expenditure, strength, and resilience.

This is why many women feel like their body suddenly changed during midlife.

Because in many ways, it did.
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Where GLP-1 Medications Fit In

GLP-1 medications like tirzepatide work by influencing appetite regulation, satiety signals, insulin sensitivity, and blood sugar control.

For the right individual, they can be a valuable tool.

But a tool is only as effective as the plan surrounding it.

The most important question is not:
"How much weight can I lose?"*

The more important question is:
"What kind of tissue am I losing?"*

Because weight loss and fat loss are not always the same thing.

More Isn't Always Better
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One of the biggest misconceptions about GLP-1 medications is that success requires continually increasing the dose.

For some individuals, higher doses may be appropriate. For others, meaningful improvements can occur at much lower doses.

This has led to increasing interest in what is often referred to as "microdosing"—using the lowest effective dose necessary to help reduce food noise, improve appetite regulation, and support metabolic health.

While this approach should always be individualized, it reflects an important principle:

The goal is not simply to lose weight as quickly as possible.

The goal is to create sustainable change while preserving muscle, strength, energy, and overall health.
👇👇👇
In many cases, the most effective dose is simply the lowest dose that allows someone to consistently implement the habits that ultimately drive long-term success.
_________________________
Why Hormones Matter, Too:

One of the reasons midlife weight management can feel so frustrating is that metabolism does not exist in a vacuum.

Estrogen influences far more than reproductive health.

It plays a role in:
• Body composition
• Insulin sensitivity
• Energy expenditure
• Sleep quality
• Recovery
• Muscle maintenance
• Appetite regulation

As estrogen declines, many women find themselves fighting an uphill battle despite maintaining the same habits that worked for decades.

This is why the conversation around GLP-1 medications and menopause has become so interesting.

Emerging research suggests that hormone therapy and GLP-1 medications may work synergistically for some women.

A study published in *Menopause* found that postmenopausal women using hormone therapy alongside semaglutide experienced greater weight loss and metabolic improvements compared to women using semaglutide alone.

✨This does not mean every woman needs hormones.
✨Nor does it mean every woman needs a GLP-1 medication.

What it does suggest is that midlife metabolism is more nuanced than we once believed and that understanding the hormonal environment may be just as important as understanding calories.

________________________
The Muscle Conversation

One of the biggest concerns surrounding rapid weight loss—particularly during midlife—is the potential loss of lean muscle mass.

Muscle is not simply something we want for appearance.
Muscle is metabolic currency.

It influences:
• Blood sugar regulation
• Bone health
• Mobility and independence
• Fall and fracture risk
• Brain health
• Longevity and quality of life

This is one of the conversations we have most often in our office.

The goal is not simply to lose weight as quickly as possible.

The goal is to improve body composition, metabolic health, and quality of life while preserving the muscle that helps us age well.

This is one reason we often focus on body composition, strength, and overall health markers rather than obsessing over the number on the scale.

Protecting muscle requires ongoing attention to:
• Protein intake
• Resistance training
• Recovery and sleep
• Hydration
• Adequate nutrition
• Consistent movement

There is still no substitute for movement.
__________________________
A More Nuanced Conversation

The most successful long-term outcomes tend to occur when medications are viewed as one piece of a larger strategy rather than the entire strategy.

For many women, this means paying attention not only to body weight, but also to muscle mass, strength, energy, metabolic markers, hormone health, and overall quality of life.

It also means recognizing that more isn't always better.
The highest dose isn't always the best dose.

Sometimes the best dose is the one that supports steady progress while allowing you to maintain adequate nutrition, strength, muscle mass, energy, and quality of life.

And faster weight loss isn't always healthier weight loss.
The ultimate goal is not simply to become smaller.

The goal is to become healthier, stronger, and more capable for the decades ahead.

We aren't trying to create the smallest version of you.
We're trying to help you build the healthiest, strongest version of you.
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The Bottom Line

Midlife metabolic changes are real.

Women deserve more than oversimplified advice and all-or-nothing thinking.

GLP-1 medications can be incredibly helpful for the right person.
Hormone therapy can be incredibly helpful for the right person.

For some women, the combination may be even more impactful than either tool alone.

Neither replaces the fundamentals.
Muscle still matters.
Movement still matters.
Protein still matters.
Sleep still matters.
The basics still work.

One of the reasons I’ve become so comfortable prescribing GLP medications is that we don’t just focus on weight loss—we closely monitor body composition, nutrition, and strength to help ensure patients are losing fat while preserving the muscle that is so critical for long-term health and independence.

If you’ve been curious about GLP medications but aren’t sure where to start, what’s safe, or whether they’re even appropriate for you, we’d be happy to help. At Whole Her Science, we take an individualized approach that combines medical oversight, body composition tracking, nutrition, movement, and ongoing support. Reach out to schedule a complimentary consultation and we can discuss whether it’s the right tool for your goals.

Sometimes we simply use modern tools to better support biology in a very modern environment. 💟

— Christen Biddle, CRNP
Whole Her Science

*A thoughtful, individualized approach to health rooted in education, physiology, strength, and personal agency.*

06/09/2026

Right on Hirsch MD 🫶

06/09/2026

06/08/2026

In 2023, I watched a documentary about the Blue Zones on Netflix… since that time, I find myself referencing it often.

At that time, I had no idea that years later I'd be building a private practice built around many of the same principles that kept showing up in those communities: movement, purpose, connection, real food, stress management, and living in a way that supports health instead of constantly trying to repair it.

Then as the universe often does… things started falling in place.

A year or so before I decided to take the leap with Whole Her Science, I crossed paths with Dr. Francesca Cerimele who would eventually become my collaborating physician… and she just happened to be from one of the five noted 'Blue Zones' in the world. Sardinia, Italy.
.. right here in Albertville, Alabama.
What are the chances?

Do I think that's a coincidence?
I do not.

Do I have any explanation for how that came to be?
Also no.

But I sure am grateful for it!
____________________________
A few months ago, my husband Jake and I had the opportunity to visit Sardinia with Dr. Cerimele and her husband. I'm admittedly very late posting pictures, but when we returned, life got busy—in the best way. New patients. New projects. New opportunities. A few extra ER shifts. And honestly, I didn't want to throw up a handful of vacation pictures without sharing why the experience mattered.

It was so much more than a vacation.

I didn’t bring back a secret longevity hack.
It was the absence of one.

The people there aren't obsessing over supplements, biohacking, tracking every metric, trying out the latest peptide, choosing an IV infusion off a menu or searching for the perfect protocol.

They're walking.
They're gardening.
They're sharing meals
They're laughing with friends.
They're staying connected to family.
They have purpose.
They move naturally throughout the day... things didn't feel restrictive.

And perhaps most importantly, they seem to understand something we've largely forgotten: health is not something you do for one hour at the gym.

It's how you live.

Am I saying there is no benefit in going to the gym? Absolutely not.
Am I saying there is no validity to emerging peptides? Of course not.
Am I saying there are no supplements that are beneficial? Not in the least.

But I AM saying that many of the things we are now having to intentionally schedule into our lives are compensating for things that used to be built into daily living.

We create movement because our jobs no longer require it.
We take vitamin D because we spend our days indoors and/or don't consume enough of the foods that are naturally rich in it.
We buy meal plans because we've traded the time to prepare real food.
We search for community because modern life has made isolation surprisingly easy.

The interventions matter.
But the foundation matters more.

I am fully aware there is controversy surrounding the statistical validity of Blue Zones research. (Isn't there always?) People can debate statistics, methodology, and data collection, but I would challenge anyone to argue with the fundamental lesson: If we want to live well and live long, it probably makes sense to pay attention to the people already doing it.

The principles themselves aren't controversial.

- Move your body. (Way more than you think.)
- Eat mostly real food. (Meat, fruits, vegetables, legumes, nuts.)
- Maintain muscle. (It's one of the most important predictors of health and independence as we age, as of yet, I don’t think we’ve found a hack for this!)
- Manage stress. (Design your day instead of reacting to it.)
- Stay connected. (Create time for friends and family)
- Know your purpose. (What drives you? When was the last time you were excited about something?)
- Build community. (Engage. We are social creatures)

In many ways, that's exactly what Whole Her Science has always been about.

We are incredibly fortunate to live in a time where we have access to modern medicine to include hormone therapy and GLP/peptides, advanced diagnostics, life-saving treatments, and conveniences that previous generations could never have imagined.

But there is a threshold…
There is a way to enjoy these advances while still honoring the biology that got us here.

Ancient wisdom × modern science.
The basics done consistently.
Not because they're trendy.
Because they work.

Experiencing Sardinia, watching a culture that has quietly practiced these principles for generations, I was reminded that sometimes the answers we're looking for aren't new.

They're just waiting for us to pay attention.

💙
-Christen

P.S./BTW - We learned enough on this trip to fill several posts. But a few mentionable take-homes include: Sardinia is actually Sardegna, sheep outnumber people roughly 3:1 over there, pasta should NEVER be cut with a knife, seafood and land animals never share a plate (they would be mortified at the surf -n- turf concept), don’t you dare order a cappuccino after lunch, and a true Italian macchiato bears little resemblance to what we've come to know on this side of the Atlantic. ☕😆

06/08/2026

All hail the Chia 💚

Chia seeds are one of the most nutrient-dense foods in the human diet — a fact that was well understood by the Aztec and Mayan civilizations, who used them as a primary energy source for warriors and long-distance runners for over 3,500 years. The word "chia" is derived from the ancient Mayan word for "strength." Modern nutritional science has confirmed what ancient cultures understood intuitively: chia seeds are an extraordinary source of omega-3 fatty acids, dietary fiber, complete protein, calcium, magnesium, phosphorus, and antioxidants — in a form that is remarkably bioavailable.

Gram for gram, chia seeds contain more omega-3 fatty acids than Atlantic salmon — approximately 5 grams of ALA per ounce, compared to 1.5 to 2 grams in an equivalent weight of salmon. While ALA must be converted to EPA and DHA for full neurological benefit, and conversion efficiency varies between individuals, chia seeds remain one of the most accessible and affordable omega-3 sources available, particularly for those who do not consume fish.

The fiber content of chia seeds is equally remarkable. A single ounce provides approximately 10 grams of dietary fiber — roughly 40% of the recommended daily intake — the majority of which is soluble fiber that forms a viscous gel when hydrated. This gel slows gastric emptying, blunts post-meal blood sugar spikes, reduces LDL cholesterol absorption, and acts as a prebiotic substrate for beneficial gut bacteria including Bifidobacterium and Lactobacillus. A randomized controlled trial published in the European Journal of Clinical Nutrition found that chia seed consumption significantly reduced postprandial blood glucose by 39% compared to control in individuals with type 2 diabetes.

Chia seeds also contain all nine essential amino acids, making them one of the few complete plant proteins — and they are one of the richest non-dairy sources of calcium, providing more calcium per gram than whole milk.

📚 European Journal of Clinical Nutrition, 2010 | Vuksan et al. | Nutrients, 2019 | Ullah et al. | Journal of Food Science & Technology, 2016 | Mohd Ali et al.

06/08/2026

That belly that appeared out of nowhere? It's not a willpower problem. It's biochemistry.

✨Read the full breakdown: the science behind menopause belly, why traditional diets fail, and exactly what works instead. https://open.substack.com/pub/drmaryclairehaver/p/the-menopause-belly-is-real-and-its?r=vogzo&utm_medium=ios

Estrogen drops, hunger hormones shift, metabolism slows, and fat that used to go to your hips starts wrapping around your organs instead. Your body isn't broken; it's following a predictable hormonal script.

The frustrating part? Most weight loss advice completely ignores this. "Just eat less and move more" doesn't account for the fact that your body is fundamentally different now.

The good news: there are evidence-based strategies that actually work with your hormonal reality, not against.