Surgery, Spaceships & My Husband—Oh My!

💌 Welcome back to Notes from Natalie — my weekly(ish) love note where I spill the tea on what’s working, what’s not, what I’m testing, loving, learning, or side-eyeing in the wild world of midlife wellness.

Big Update First…

Let’s start with something I never thought I’d say: I’m excited for back surgery.

I know, wild. But let’s be real — I’ve had more repairs than a classic pink restored car at this point. I joke that I’m about 99% bionic already, so this isn’t my first rodeo. 😅

But this one? This one’s different. The thought of having a fully functioning disc again — being able to move without flinching — has me feeling actually… hopeful. Like, can’t-wait-to-sprint-upright-again kinda hopeful.

No, I’m not nervous — I’m genuinely looking forward to feeling like my younger more crazy athletic self again. Remember when I used to be upside on the rings overlooking the beach? Were you with me then!? Picture is circa 2015!

For now, I’ll keep doing what I’ve always done — staying strong, staying real, and sharing what’s actually helping.

Speaking of helping…

I’ve been posting a ton of quickie glute and core workouts that are midlife-body approved (aka gentle on your back but still effective). Most are just 1–2 minutes with easy-to-follow breakdowns.

You can find them on Instagram, Facebook, and now even on YouTube Shorts. No scrolling marathon required.

🎙️ On the Podcast

1. Doctors Are Gaslighting 80% of Women Over 40 – HOW TO MENOPAUSE with Tamsen Fadal
Her story is WILD. She went from being taken off the newsroom floor due to a masssssssive hot flash and other menopausal symptoms, to being completely dismissed and told that “menopause is just trendy” to becoming a full-blown menopause megaphone. You’ll want to share this one with your girlfriends.

2. THIS ONE IS COMING!!! Tiny Doses, Big Impact — GLP-1s for More Than Weight Loss
I just recorded the most epic interview with Tina Moore, and it drops Tuesday, June 10. We talked GLP-1s like Ozempic and Wegovy — but in microdoses. Benefits beyond weight loss? Think inflammation, blood sugar, and even Alzheimer’s prevention. She’s brilliant and I asked everything. Ohhhh and she is going to give all my listeners free access to an upcoming 4 part training! I will send details about that next week!

🧪 What I Tried This Week (That Was…Unexpected)

Brooks and I climbed into what looked like a freakin’ spaceship —NAKED. No joke.

It’s called the HOCATT, and it’s basically a high-tech combo of ozone therapy, red light, PEMF, and a sauna all in one.

We had no clue what we were getting into — 30 minutes later, we emerged sweaty, detoxed, and laughing our butts off. And yes… we made a hilarious video of the whole thing. Spoiler alert, Brooks wanted me to show his butt because it was tan. #Men

👉 Watch it here (also on Facebook!)

🍔 What I’m Loving This Week: Turkey Burgers & Air-Fried Fries

Midlife-friendly, satisfying, and still feel-good.

Turkey Spinach Burgers

• 1 lb ground turkey

• 1 cup chopped spinach

• 1 garlic clove, minced

• Salt + pepper

• Optional: 1/4 cup crumbled feta (if dairy works for you)

Mix together, form into patties, cook in a pan, on the grill, or air fry it for 12 minutes! EASY. Done. And YUM. 😋

Air-Fried Steak Fries

• 1 sweet or white potato (cut into wedges)

• Toss in olive oil + sea salt

• Air fry at 400°F for 18–20 minutes, flipping halfway

Side Salad Vibes

• Big handful of greens and any other veggies you are loving

• Sliced avocado

• Dressing: lemon juice + olive oil + sea salt

Yup, it’s gluten-free, grain-free, dairy-optional, anti-inflammatory, and blood sugar balanced.

📲 Let’s Stay Connected:

✅ Subscribe to the Midlife Conversations podcast (Spotify or Apple) — it’s free and full of “OMG SAME” moments

✅ Check out YouTube for new shorts + full episodes

✅ Follow me on Instagram for workouts, rants, and real talk

💭 Something to Think About:

What I love about midlife…

We do not need permission slips anymore. Just super comfy shoes (sometimes), GOOD LIGHTING, and people who “get it”. 💁‍♀️

Talk to you next Friday 💖

xo,

Natalie Jill