This Might Surprise You – About My Spine

💌 Welcome back to Notes from Natalie — my weekly(ish) scoop where I share what’s working, what’s not, what I’m up to, and what I think every midlife woman deserves to know.

Sometimes it’s tips and tools… sometimes it’s tough love… and sometimes, like today, it’s personal.

Let me start by saying this loud and clear:

I’ve. Tried. It. All.

Before you send me a message with your favorite oil, your miracle stretch, your cousin’s chiropractor, or that one TikTok trick that “saved your back”… just know: I’ve done it.

This is my wheelhouse. Helping people get OUT of pain, regain their strength, and avoid surgery has literally been my life’s work. I’m really really good at it. And when I tell you I’ve spent years managing my lower back issues naturally—believe me, I’ve been ALL IN.

Years ago, I ruptured the disc between L5 and S1, and I had it removed through a laser endoscopic procedure. That surgery got me out of acute pain, but I didn’t stop there. I trained my glutes and core obsessively. I moved with intention. I ate anti-inflammatory (the way I teach in The 7 Day Jump Start™, Total Body Thrive, and Aging in Reverse). I focused on staying strong without aggravating that area.

And it worked—for a long time.

But here’s the thing they don’t tell you: when there’s no disc left between two vertebrae, it’s only a matter of time before things start to shift. Structurally, it’s catching up to me. I’m now in a lot of pain again, especially as I push for strength gains and progressive overload in my glute training.

So now? I’m at a crossroad. And after a ton of research, expert consultations, and weighing all the options… I’m looking into a cutting-edge procedure that could be the long-term solution I’ve been needing.

Am I excited for them to cut through my abs?! 😳 Nope not at all! BUT hear me out…

If you’ve been around for a while you know my motto “Excuses or Solutions…YOU Decide!” I don’t know about you, but at 53, I personally plan to be as active as possible for the next 30+ years and I think this whole thing is serving as yet another great reminder that while we often can’t control our “circumstances” – we CAN control our decisions, how we respond, and how we move forward. 💖

I’m sharing this whole journey in real time over on Instagram and Facebook if you want to follow along, ask questions, or see what unfolds. I’d LOVE your thoughts if you’ve been through something similar.

🎙️ On the Podcast

1. From Vegan to Carnivore: A Physician’s Health Journey This episode was fascinating. We dove into one doctor’s complete 180—from long-time vegan to now full on carnivore—and the health reasons behind it. It’s a candid convo on what happens when dogma meets data.

2. Infrared vs. Red Light vs. Traditional Sauna Ever wonder if sweating buckets is the only way to detox or make use of a sauna? Spoiler: it’s not. This one’s packed with insights on why you don’t need crazy high temps to benefit from heat therapy (and also includes a flash sale through this weekend). Total game-changer.

3. Can We Actually Fix the Health of America? This one just dropped today and it’s not your typical health chat. It started when I posted about food coloring, and I was suddenly flooded with tags for a PhD named Dr. Jessica Knurick. She had very different views than mine—so naturally, I invited her on. We had a respectful, eye-opening convo that challenged my thinking in the best way.

What I’m Eating This Week: “Power Bowl à la Natalie” – Total Body Thrive and The 7 Day Jump Start™ Approved!

This was my go-to this week when I wanted something quick, satisfying, blood-sugar-friendly, and anti-inflammatory.

Protein: Grilled chicken thighs (or wild salmon or grass-fed ground beef if you want to mix it up)

Carb (from real food): Roasted sweet potatoes OR steamed cauliflower for lower carb A big handful of arugula or mixed greens (hello fiber and phytonutrients 🥬)

Fat: Sliced avocado + a drizzle of extra virgin olive oil or tahini dressing

Flavor Boosters: Lemon juice Sea salt Garlic powder Fresh herbs (like cilantro or parsley) Optional: sprinkle of hemp seeds for extra omega-3s and crunch How to Throw It Together:

1. Roast cubed sweet potatoes at 400°F for 25 minutes with olive oil, salt, and garlic.

2. Grill or pan-cook your protein with your favorite spices.

3. In a bowl layer greens, sweet potato, and your protein.

4. Top with avocado, a drizzle of dressing, and herbs/seeds.

5. Toss gently and enjoy!

👏 High protein 👏 Balanced with healthy fats and real carbs 👏 Super filling 👏 100% gluten-free, dairy-free, and grain-free 👏 Easy to meal-prep for the week

Let’s Stay Connected…Here is Your Checklist! 

✅ Subscribe to the Midlife Conversations podcast (Apple or Spotify) so you never miss an episode (it’s free!)

✅ Watch new videos on YouTube—I’m uploading weekly now!

✅ Follow me on Instagram for real-time updates, behind-the-scenes, and back journey rants

Something to Think About:

If your body’s sending you signals, are you listening? I sure am right now. Stay curious, stay questioning, and stay connected.

’Til next time 💖

Xo,

Natalie