Why Women Need Both Aerobic Exercise and Strength Training at Every Age

Exercise is one of the most effective tools women have for protecting long-term health, but focusing on only one type of training can leave important benefits unrealized. A balanced routine that combines aerobic exercise with strength training supports cardiovascular health, muscular strength, bone density, and metabolic function. According to Marla Ahlgrimm, incorporating both forms of exercise consistently is beneficial for women at every stage of life.

Aerobic Exercise and Cardiovascular Health

Aerobic exercise refers to sustained activities that elevate heart rate over time, such as brisk walking, cycling, swimming, jogging, or dancing. Marla Ahlgrimm explains that these activities strengthen the heart and lungs while improving overall circulation. Regular aerobic activity is associated with lower risk of cardiovascular disease, improved blood pressure regulation, healthier cholesterol levels, and better blood sugar control. It also supports endurance, making everyday physical tasks feel easier and less taxing.

Marla Ahlgrimm | Sleep Is Essential For Women

If you've ever needed a reason to get into bed early, keep reading. Today, retired compounding pharmacist and women's healthcare expert Marla Ahlgrimm offers up 10 excuses to get a little extra shut-eye as a woman.

Sleep Supports Hormonal Balance

According to Marla Ahlgrimm, sleep helps regulate hormones that affect everything from menstruation to appetite and stress. Not getting enough sleep can disrupt your body's estrogen, progesterone, cortisol, and insulin regulation.

Sleep Protects Your Heart

Women who get adequate sleep throughout their lifetime tend to have a lower risk of high blood pressure, heart disease, stroke, and other cardiovascular problems. Marla Ahlgrimm explains that women need between 7 and 9 hours of sleep each night for the best heart protection.

Marla Ahlgrimm on Weight Loss and Hormones

Being overweight has an impact on overall health and hormone balance, says Marla Ahlgrimm. For women who have extra weight to lose, even a modest decrease in the numbers on the scale can have a direct and measurable effect on hormones. Losing just a small percentage of body weight can help the body become more stable and better regulated.

Estrogen

Losing as little as 5% of your body weight can have a positive effect on estrogen levels. Fat tissue is hormonally active and produces estrogen. When the body carries excess fat, estrogen levels can rise higher than they should, which may cause exacerbated PMS symptoms. Marla Ahlgrimm says that weight loss can improve menstrual cycle regularity and may reduce heavy periods and painful cramping.

Insulin Sensitivity

When the body carries excess weight, it can become resistant to insulin. Marla Ahlgrimm explains that this means the body has to produce more insulin to keep blood sugar levels stable. With weight loss, insulin levels may decrease, and blood sugar can become more stable. Many women also report more consistent energy levels. Regulated insulin is especially important for women with Polycystic Ovary Syndrome.

Should I Give Up Coffee? | Marla Ahlgrimm

They say diamonds are a girl’s best friend, but many of us would argue that that title actually goes to our morning cup of coffee. But, as Marla Ahlgrimm explains below, letting go of our caffeinated vice can actually have health benefits that do us far more good than that initial jolt of energy.

Less caffeine equals less anxiety

Coffee is a stimulant that increases adrenaline and activates the nervous system. It keeps the body in a mild fight-or-flight state that can keep you on edge. According to Marla Ahlgrimm, eliminating coffee altogether may help your body feel calmer and more at rest. You may also feel fewer panic symptoms, such as a high heart rate and shakiness, during high-stress situations.

Marla Ahlgrimm on How Emotional Maturity Shapes a Woman's Daily Life

Emotional maturity is the ability to understand, manage, and respond to emotions in a balanced and constructive way. Marla Ahlgrimm explains that women, who often navigate complex personal, professional, and social roles, may rely on emotional maturity more than they realize.

Understanding Emotional Maturity

Emotional maturity involves recognizing emotions, reflecting on them, and choosing a response that aligns with an individual's long-term goals and values. In other words, it’s more than just masking feelings in the moment. Marla Ahlgrimm notes that emotional maturity includes qualities like empathy, resilience, patience, and self-awareness. Women who cultivate emotional maturity tend to manage stress better, form healthier relationships, and maintain an overall healthier day-to-day life.

Marla Ahlgrimm on Heart Disease and Women

While heart disease is often thought of as a male-dominant health issue, it remains one of the leading causes of death among women, says Marla Ahlgrimm. It is frequently missed, however, because symptoms don't always fall into the “classic” warning signs that people expect. Understanding how heart disease looks different in women can help us recognize problems early and protect our long-term health.

Why Does Heart Disease Look Different In Women?

The simple answer is that the majority of early research on heart disease focused on men. Marla Ahlgrimm says that this resulted in a typical symptom profile being centered on biological males. Sudden chest pain with left arm pain, while not unheard of in women, tends to reflect a male heart problem pattern more than a female one.

Understanding the 2026 Healthcare Marketplace Price Surge | Marla Ahlgrimm

The healthcare landscape in 2026 has seen a dramatic shift, with many Americans opening their insurance renewal notices to find staggering price increases. For women, who statistically utilize healthcare services more frequently than men, these rising costs are more than just a budgetary nuisance; they represent a significant barrier to essential care. Understanding the mechanics behind these spikes is the first step in navigating a more expensive medical environment.

​Why Marketplace Prices Have Shot Up

​The primary driver behind the 2026 price surge is the expiration of federal premium tax credit enhancements. For the past several years, expanded subsidies made marketplace plans affordable for a wider range of income levels. With those enhancements gone, the net price paid by consumers has jumped significantly…in some cases, more than 10X the post-2020 price. Marla Ahlgrimm notes that when insurance becomes less affordable, women are often the first in a household to sacrifice their own medical needs to cover other family expenses.