Welcome to Notes with Natalie

💌 Welcome to the very first Notes from Natalie — your weekly-ish scoop on what I’m learning, loving, testing, obsessing over, or yelling “OMG you NEED to know this!” about.

It’s been a hot minute since I popped into your inbox with this kind of stuff, and I realized something… 🫣 A lot of you aren’t on social media 24/7 (and let’s be honest—thank goodness for that). So if I’m only showing up and sharing this stuff on Instagram, there’s a good chance you’re missing out on some of the best convos, helpful tips, and “wait, no one ever told me THAT” kind of moments.

That’s why I’ve decided to do something different – something better, where I can dish out the yummy information to YOU here.

So…I’m starting this weekly email series—Notes from Natalie—as a way to bring the real, helpful, and honest stuff straight to your inbox. No algorithms. No noise. Just one email, once a week, packed with the things I wish more women in midlife were talking about.

I’ll send you what’s new on the podcast and on my YouTube plus tips I’m loving, things I’m learning, and simple stuff that’s working in my own life—fitness, food, mindset, and hormones included. ✅

Lately, I’ve been craving more real conversations—not just highlight reels—and I know I’m not alone in that. So I’m doubling down on long-form content again. Think: what’s really going on with our hormones, metabolism, relationships, energy, moods, aging bodies, and how to thrive in this chapter without losing our minds.

What I’m Working On…

I’m back behind the mic recording some incredible expert interviews and some new solo podcast episodes — just me 🙋‍♀️, a microphone 🎙️, and all the midlife truth bombs I’ve been wanting to share 💥  (like what no one tells you about protein, hormones, energy crashes, brain fog… you name it).

But I want to hear from you, too — what should I talk about? Seriously. Hit reply and tell me. Nothing’s off limits (this is midlife, not middle school 😅)

I’ve also got an incredible episode coming soon with a cardiologist, where we’re breaking down:

• What your heart labs actually mean

• The sneaky (and very important) markers most women (and doctors) miss

• How to prevent and reverse heart disease — still the #1 killer of women

This one’s personal. I lost my dad to heart disease when I was 22, and with that anniversary coming up, this hits hard. We need to be talking about this — and changing the narrative around it. This one I will release at the beginning of July for you and if you subscribe to the podcast and my YouTube so you can hear it just as soon as it’s published!

😳 Wait… You Haven’t Subscribed to the Podcast Yet?

If you’re not already following Midlife Conversations, now’s the time. It’s free, full of “I wish someone told me this years ago” moments, and you don’t even have to put on real pants to listen.

Here’s how to subscribe in under 10 seconds:

On Apple Podcasts:

1. Open the Apple Podcasts app

2. Search for “Midlife Conversations with Natalie Jill” [or click here]

3. Tap the “+” in the top right corner

On Spotify:

1. Open Spotify

2. Search “Midlife Conversations with Natalie Jill” [or click here]

3. Hit “Follow”

And while you’re there, here are a few episodes worth catching up on:

• Stop Choking Down Protein — Your Protein Needs a Strategy

• How to Burn Fat at Any Age — with a Metabolism Expert

• Is Mushroom Coffee a Scam or a Health Revolution?

• The Controversial Hormone Cycling Method Dividing Doctors

YouTube: Still Packed with Good Stuff (Old & New)

If you haven’t peeked at my YouTube channel lately, it’s not just workouts and recipes from years past (although yes, those are still up and still awesome).

I’m now posting:

• Full video versions of my podcast

• Quick midlife tips and behind-the-scenes moments

• Bonus content and episodes you won’t hear on the podcast

You can subscribe and dig in by clicking on the image below! 👇

What I’m Loving Right Now: The Lazy Girl’s Chia Pudding

This one’s on repeat in my fridge. It’s easy, blood sugar-friendly, and it tastes like you have your life together (even if you’re eating it in sweats) 🤤

3-Ingredient Chia Pudding:

• 3 tablespoons chia seeds

• ¾ cup unsweetened almond milk

• Dash of cinnamon + vanilla extract

Mix it, refrigerate overnight, top with berries, almond butter, or unsweetened coconut in the morning. Done. Delicious

😋 My Current Obsession: KION Minerals

I’ve tried all the mineral mixes and hydration powders, and KION Minerals are the ones I keep coming back to. You can count on:

• More energy

• Better hydration

• No weird aftertaste

Bonus: I just recorded an interview with the co-founder of KION about why amino acids and minerals are so important for us in midlife (it’s actually quite shocking) — and that episode is HERE.

Check out the KION aminos and get 20% off your order HERE

So Here’s the Game Plan:

✅ Subscribe to the podcast on Apple or Spotify ✅ Follow the YouTube channel ✅ Try that chia pudding and thank me later ✅ Add some aminos to your water ✅Hit reply and tell me what you want me to talk about next

Midlife doesn’t have to be a crisis — it can be a comeback. Let’s make it a good one! 🔥

More next week 💖

Natalie Jill