Some of you may know that my Dad suffered a serious stroke this summer, which is horrible, but an interesting observation my mom and I have noticed as he's been in a rehab nursing facility, is that his decades-long battle with psoriasis on his legs, arms, and trunk has cleared up, as if it never existed. No more scabs, blistering, itching or inflammation. No more need for injectables.
While this still baffles my mother, it makes perfect sense to me - his skin has been on the most extreme "elimination diet" as everything that touches his skin (and gut), from the inside out has been restricted in terms of diet, cleansers and moisturizers.
This week I was listening to the latest episode on Dr. Louise Newson's podcast, Can Your Skincare Products Disrupt Your Hormones, with Nudum Skincare founder, Gina Lewis. They discussed the dangers of teenage girls using skincare products that have endrocrine disrupting chemicals - such as products that are overly perfumed (think Bath and Body Works, for example). And being that the skin care industry is self-regulated, not all ingredients listed on the bottle may be what they seem. Example: something labeled "Fragrance Free" may not actually be so - in fact, chemicals are added to mask the product's actual fragrance to make it seem unscented.
WHAT DOES ENDROCINE DISRUPTIVE mean:
Endocrine system is our hormone system (more than just the reproductive hormones) and our hormones and cells interact like a key and a lock - the hormones being the key that can "unlock" a receptor on a cell and allow for naturally occuring chemical reactions.
Endocrine Disruptors also act like a key, but they go into the cell's receptor and block the hormones from entering, or partially unlock the receptor and do some of the same job as the hormone would or do something entirely different.
WHAT YOU CAN DO right now:
Your skin is your largest organ and what we put on it does affect your endocrine system. Take a close look at the ingredient labels of the products you use that contact your skin: soap, body wash, shampoo/conditioner, laundry detergent, moisturizers, balms, etc. SELF-AUDIT by checking the product, brand or ingredients on EWG.ORG
I do this every once and awhile - just did so today and found a few products that I need consider pitching out!
Estrogen The Protector
My MELT Method class of dedicated MELTers at UCSF Millberry Fitness Center, Parnassus, SF 2026
If you are a woman over 40 yrs old, I urge you to read this new book by Dr. Kelly Caspersonm, MD, The Menopause Moment. Even if you are post-menopausal. Not enough time to read? - then listen to episodes of her podcast, You Are Not Broken. She's a hoot, well-informed and tells it like it is in everyday language. She's inspired me to seek out a Menopause Specialist/ Certified Menopause Society MD to help me through this Perim/Meno transition (I started typing "trainwreck" instead, lol). Every person with female biology should have this information, and we owe it to the younger generations to share this info with them as well.
The info below is from her book, Chapter 7, I'll be sharing more nuggets of wisdom in newsletters to come.
HORMONES AND YOUR HEART
"In 2020, the American Heart Association stated that the transition of menopause, independent of aging itself, leads to increased cardiovascular risk and mortality. Early initiation of hormones (within 10 yrs of menopause) is associated with cardiovascular benefit. For women who have early or premature menopause (before age 40), it is considered the standard of care to provide hormones until the natural age of menopause, as going without is devasting to the heart (and life itself)."
TRANSLATION: "Hormones (human-identical transdermal estradiol + micronized progesterone) protect your cardiovascular system, starting them early gives you the best prevention. Menopause has a powerful negative impace on the cardiovascular health of women...The only medication that has ever shown to work as primary prevention of heart disease and cardiovascular mortality is not statins, baby aspirin, or blood pressure medication, but estrogen! And it's cheap, helps with so much more and our body makes it naturally.
SIDE NOTES: Did you know that heart disease is the #1 killer of women! Did you know that there is no age cap on taking hormones, even if you are in your 70s you've been post-menopausal for over 10 years!
ESTROGEN AND MORTALITY
"Estrogen alone decreases your risk of breast cancer and all-cause mortality in women in early postmenopause. Statins don't decrease your risk of dying (in women with no risk factors).
ESTROGEN REDUCES DIABETES RISK
"Shih et al, a 2024 retrospective study, looked at the date of over 20,000 women aged 40-65 with prediabetes and found those on hormones had a 30% decreased risk of developing diabetes at one year...The Nurses Health Study showed current hormone therapy users had a 20% reduced incidence of diabetes compared to never users."
TRANSLATION: Hormones help manage your blood sugar and the menopause transition is a time of increasing insulin resistance.
LIVING PROOF: I just found out last week that my mother (you saw her photo in my post The Power of Vibration) didn't become post-menopausal until the age of 74! She's now 79 and does not need any medications, has a healthy heart, metabolism, hair and skin, plus good bone density! I'd say, that's the power of hormones and longevity!
Originally posted in my emikooyoga newsletter June 16, 2026
Happier Neck, Healthier You
If you've been gua sha'ing with me for awhile, you've heard me say a thousand times, "the neck is the gateway to the face", and that if you only have a few minutes to work on your face, choose your neck. The neck is the gateway to a healthier face - the clavicular lymph nodes at the base of the throat are a major lymphatic drainage point from the head to the rest of the body.
When we have a lot of stuck stress and tension in the neck, that tension is creating a barrier to your Qi/ life force flow and nutrients from being able to travel up to benefit your face and for toxins to be flushed out. Top that with constant forward head posture (and frowny resting face), and now the lower part of the face is pulling down and causing saggy jowls, jaw tension, and deepening neck and marionette lines.
Take a look at the photos above of me demo'ing the incorrect and correct head positioning for the Reverse Turtle neck release move. Many of us default to the head posture in the first image (i blame smart phones) - which also includes loose tongue position and frowny resting face. Almost looks like two different people - which one looks more approachable, healthier and happier?
You can try out the Reverse Turtle move to release the back of your neck on my recent IG post HERE. Follow it with some long, smooth strokes with the long edge of your stone held mostly flat on the skin from the base of the neck up into the base of the skull.
Want more? Practice more Facial Gua Sha and Face Yoga moves in my HAPPY NECK video On Demand!
Originally posted in my Facial Gua Sha Newsletter, September 19, 2026
The Midlife Brain
Become One Hedwig Tribute Mirror ,© emikooreware 2026
As I've been prepping for my menopause/hormone appointment coming up next month with my new OB/GYN (YAY!), I've been really honing in on my peri symptoms I want to address with hormone treatment. Brain fog and disrupted sleep is at the top of my list, especially since both of my grandmothers suffered from dementia later in life, and my father has been diagnosed with mild cognitive impairment.
As the Universe leads you to what you need, I came across Dr. Mary Claire Haver's fairly new podcast, unPaused, specifically these episodes on Brain health, from which I've transcribed some key tips in the post below.
The Alzheimer’s Prevention Plan for Women: Hormones, Sleep, and Nutrition with Dr. Lisa Mosconi (March 17, 2026)
Brain Fog, Memory Loss, and Alzheimer’s Risk During Menopause with Dr. Lisa Mosconi (March 24, 2026)
Understanding Your Brain Through Perimenopause and Menopause with Dr. Louisa Nicola (Feb 3, 2026)
The Midlife Brain Protection Plan
ISSUE: BRAIN FOG
BRAIN FOG is a symptom that is fixable. It can mean several things: increased trouble with cognition, fatigue, forgetfulness, slowness in thinking, trouble concentrating or remembering. Exasperated by the loss of estrogen or a high cortisol state. Your brain consumes 20% of your total energy that you take in. Glucose is the fuel your brain needs - it is a building block for Glutamate (the most prevalent neurotransmitter in the entire brain) needed to synthesize GABA and plays a critical role in brain functions such as cognitive function, learning, and memory. Estrogen helps meditate glucose in your blood to get into the cell body to be used - for cognitive function and energy.
When we start to see a dip in estrogen, our brain is not as supported, glucose metabolism not working as well, sleep disruption happens, lower tolerance to stress.
NOTE: Alzheimers starts quietly in our 30s-40s and can take many decades before being detected - thus, let's start being proactive nowabout brain health!
1. Prioritizing DEEP SLEEP/slow wave sleep - this is the only time the brain can take care of itself, when the body is completely still and at rest, activating your Glymphatic system to flush out toxins, oxidative stress, plaques, inflammation of the day.
Sleep hygiene is a very important protective factor in brain health.
Sleep Deprivation is a RISK FACTOR for Alzheimers. If sleep is fragmented & you lose that window of deep sleep, over time the accumulation of toxins has consequences on brain health.
ISSUE: SLEEP DISRUPTION - Every night waking up in the middle of the night to pee.
WHY IS THIS HAPPENING: If Cortisol (our stress hormone) is high in the body, it suppresses Melatonin production (sleep hormone). In sleep, usually melatonin peaks around 1-3am and remains in the system UNLESS you're stressed out or run out of melatonin, in which case cortisol kicks in @ 2am and your brain WAKES YOU UP.
THE SCIENCE: The body needs a common precursor (pregnenolone, a direct derivative of cholesterol) to make both sex hormones and cortisol. If you’re super stressed out, the body is going to have to use more of the pregnenolone to make the cortisol, and that means it cannot make as much of the sex hormones = Stress sinks your hormones. Women who are really stressed out, may experience more severe symptoms in menopause.
TROUBLE FALLING ASLEEP?
WHY IS THIS HAPPENING: Loss/deficiency of Progesterone, which activates GABA and is also has anti-anxiety benefits, or your core body temp isn't getting low enough (as with hot flashes).
THE SCIENCE: To fall and stay asleep, our core body temp needs to fall 2 degrees. Cortisol rises according to the sun, and increases our core body temperature, which is what wakes us up. Ask Yourself: are you waking up because your core body temp is rising, or is it cortisol dominance?
TO COOL YOURSELF DOWN: Keep your feet out of the sheets OR Take a hot shower before bed
HOW MUCH SLEEP IS ENOUGH? Min 7-7.5hrs sleep
Even one night of sleep deprivation (less than 7 hrs) can raise Amyloid-beta circulation levels in the brain. Amyloid-beta prevents you from going to sleep. People with mild cognitive impairment and Alzheimer’s have trouble falling asleep because of the accumulation of Amyloid-beta.
2. EXERCISE and Brain Health
Exercise is by far, the best elixir for your brain. Women who are fit in midlife (who have a high peak respiratory fitness, measured by a V02 max test) can lower their risk of dementia by 80%!
Women in peri/menopause have increased white brain matter lesions - Exercise can improve those white matter lesions.
80% off gray brain matter is modifiable by physical activity.
THE SCIENCE: Exercise supports brain health through multiple pathways:
A. Increasing blood flow to the brain - supports oxygenation and nutrient transmission;
B. Anti-inflammatory and reduces oxidative stress
C. When muscles contract as part of exercise, they produce a bioactive peptide Irisin, which crosses the blood-brain barrier - supports estrogen, reduces amount of pro-inflammatory cytokines in neurons
HOW DIFFERENT TYPES OF EXERCISE ARE BENEFICIAL:
Zone 5 (working out to your max heart rate) 20 min/wk "4x4": 4 min on hard, 4 min rest for 4 sets
You’re producing lactate - fuel for your brain. Brain prefers it to glucose.
High Intensity workout (5x week, @ 80% max heart rate)
Improved cardiovascular health - reversed age related decline in the heart by 20 years.
= Better performing heart, stronger chambers - more blood being able to be delivered to the brain. Brain is the most vascular rich organ in the body.
Metabolic/Aerobic (Zone 2, 60% of your max heart rate) 30 min /3x week: brisk walk/light jog and still be able to talk
= Massive release of BDNF (brain derived neurotrophic factor) - crosses blood brain barrier and grow new neurons in the hippocampus (by 2%) AND can decrease your risk on 13 types of cancer.
Resistance Training 3x week
You release myokines (muscle based proteins that live inside the muscle all over our body and our brain) - improves your executive function/frontal lobe. Best way of staving off neurodegeneration.
4. BEING KIND TO YOURSELF: (affirmations, journaling ) You send to your brain that you are safe and it downregulates cortisol, makes you happier and appreciate your day-to-day.
Originally posted in my newsletter July 14, 2026
Sunscreen - Are You Wearing it?
Today it's 85 degrees in SF, sun is shining full-blast, and as Matt was leaving the house for the day, I asked, "do you have sunscreen on?" Nope. Oopsies!
Sunscreen is my non-negotiable skin-care product for going outside (and for airplane travel if sitting by the window - UV rays are super strong in the skies). As you can see from the photo above, I have a drawer-full of sunscreen options, some I prefer more to others. Even on non-sunny days I apply it, as up to 80% of UV rays can penetrate clouds.
Of course you know that excessive UV exposure (getting burned) can lead to skin cancer. Did you know that skin cancer the most common type of cancer in the US & UK, and if it spreads, the deadliest type, melanoma, has only a 35% five-year survival rate! Your risk of developing melanoma DOUBLES if you've had a history of 5+ sunburns.
I was listening to yet another podcast episode about Menopause and Skin - UnPaused with Dr. Mary Claire Haver over 2 episodes she talks with Dr. Erica Kelly, board-certified dermatologist, Clinical Professor at the University of Texas Medical Branch, and founder and director of UTMB's Cosmetic Dermatology Division. Sunscreen is Dr. Kelly's #1 recommended Skincare Ingredient.
"Don't forget about your SCALP, EARS, LOWER LIP", she says! she sees a lot of skin cancers on the scalp! She and other experts say that the BEST SUNSCREEN is the one you are happy to use. "Cover what you can (of your body with clothes, hat) and apply the smallest amount of sunscreen.”
HOW TO CHOOSE? Organic vs. Inorganic
There are 2 types of sunscreens, Organic (Chemical) and Inorganic (Physical). This is not like organic vs inorganic food. Both types contain chemicals and are lab-produced. What makes a sunscreen organic is that the UV filters contain carbon-hydrogen bonds. Both have their benefits and cons. I have a variety of both - in the image above, my Chemical sunscreens are on the left-side, Physical sunscreens on the right.
Organic Sunscreens (Chemical Filters)
Composition: Made of carbon-containing (organic) molecules like avobenzone, oxybenzone, octinoxate, and homosalate.
How They Work: They absorb UV radiation like a sponge and convert it into harmless heat, which is released from your skin, preventing UV from reaching the skin.
Texture & Appearance: Typically lightweight, sheer, and easy to rub in without leaving a white cast.
Performance: Need to apply 20 minutes ahead of time so can be absorbed into the skin. Often achieve higher protection factors and broader photostability for UVA/UVB rays.
PROS: More lightweight, blendable application, transparent on skin.
CONS: Not immediately effective. May cause allergic reactions/irritation, cause burning if gets in eyes. Absorbs into your bloodstream, which may cause side effects such as rashes.
Inorganic Sunscreens (Mineral / Physical Filters)
Composition: Made of mineral compounds lacking carbon-hydrogen bonds, specifically zinc oxide and titanium dioxide.
How They Work: They sit on the skin’s surface like a shield, scattering and reflecting a small portion (about 5%) of incoming UV rays away from the skin, while absorbing the majority (95%) of the rays
Texture & Appearance: Traditionally heavier and thicker, though modern formulations are much lighter and sheerer; can leave a white or opaque cast.
Performance: Start working immediately upon application
PROS: Immediately effective. Good for sensitive skin or acne-prone skin, and children. Less likely to cause irritation or allergic reactions. Less absorption into the bloodstream. Better for the environment
CONS: Slower application, can feel heavier on skin or can be harder to spread. Can leave a white cast on skin (though this is improving in certain brands)
ENVIRONMENTAL CONCERNS: CORAL REEFS
2018 Hawaii made the move to ban sale of sunscreens containing chemical oxybenzone and oxtinoxate (organic UV filters). However, inorganic UV filters may have an effect too. The studies that have raised concerns about effects on the environment have mostly been lab-based experiments. Some marine biologists point out that the far larger threat to corals is climate change - and that the biggest bleaching events have been in places without tourists.
INFO SOURCES:
The Difference Between Mineral and Chemical Sunscreens, Cleveland Clinic, May 24, 2024
Mineral v chemical sunscreen: Which one should you be using? BBC.com, July 21, 2025
Sunburn and Your Skin: Lasting Damage, Increased Sun Cancer Risk, skincancer.org
Originally posted in my Facial Gua Sha Newsletter, October 16, 2026
The Power of Vibration
Happy Pumpkin Season! I had another very productive trip back to Cleveland to help Mom with Dad's care (and her peace of mind), and got to enjoy the beauty of Fall in the suburbs - so many Halloween decorations everywhere! I definitely learned my lesson from my previous trip there of how to take care of my nervous system amidst the stressors - the necessity for daily grounding and clearing, and safeguarding my immune system.
Even though my usual exercise regimen was interrupted, a non-negotiable for me is daily vibrational therapy for Lymphathic Drainage, tissue health, and accessing calm with my MELT Fascia Hydrator™. It's so easy to travel with and takes less than 10 minutes to do! I even gave one to Mom to use on Dad at the nursing home and he seems to appreciate it (he gives me the thumbs up sign when I place it on his bed next to his leg and arm). He's able to sense the vibration even on his right side that's been paralyzed from stroke.
As I've mentioned many a time in class and in these newsletters, a healthy lymphatic system and fascial network are key players to our overall health. Scientific studies have shown that fascia is a vibrational system and that its components (collagen, fibroblast, fluid) have unique mechanical and electrical properties that respond to frequency, influencing hydration, mechanoreceptor activation and cellular communication.
BENEFITS OF VIBRATION VIA THE MELT FASCIA HYDRATOR™:
Rehydrates Fascia, enhancing elasticity, fluid movement, and full-body glide
Stimulates blood flow, helping to increase oxygen delivery and nutrient absorption at a cellular level
Boosts Lymphatic Flow, clearing lymphatic congestion, accelerating detoxification and reducing puffiness, inflammation, and heaviness
Gently releases stuck stress, soothes overworked tissues
Balances and Calms, activatig your parasympathetic nervous system and supporting endocrine health
Improves the appearance of cellulite caused by metabolic stagnation and connective tissue distortion
That said, I'm excited to launch my first MELT FASCIA HYDRATOR RESET SERIES In-Person, starting October 18! Take advantage of Early Bird Savings by registering for the series by Oct 14, 2026.
Originally published in my emikooyoga Newsletter, October 8, 2026
Strong Feet Are Key!
Strong Feet are Key!
This summer I've been on a mission to tackle my foot pain, as some of you may know from last month's Gua Sha newsletter and our last Gua Sha livestream for Foot Pain Relief. For me, plantar fasciitis was the last straw that ingited this passion to learn more. I now believe that my long-term foot issues (aka weak foot bed and ankles) have been the root of my hip pain and cranky knee.
Huge AHA moments listening to foot doctor, Dr. Courtney Conley of Gait Happens on both The Diary of a CEO podcast and The Body Pod with Hailey Happens talk about Why Foot Strength is Key to Balance, Power, and Aging Well. I've since put many of her suggestions into practice and WOW, guess what, NO MORE FOOT PAIN or Big Toe pain, my hips feel stable, and I can sustain walking for longer distances.
Below are nuggets of info gleaned from both talks.
ANATOMICAL FACT: There are tons of receptors in the bottom of the foot that communicate with our body where we are in space.
By age 50 you lose sensitivity to those receptors: it takes 25% more pressure to stimulate these receptors.
By age 80, it takes 75% more pressure to stimulate the receptors! Pair that with sarcopenia (loss of muscle strength) in the foot and oh boy!
Toe Splay is important: the widest part of your foot should be your Toes, NOT your Forefoot. The wider your toe bed, the more stable you are.
Direct correlation between your PELVIS and your FEET. The stronger your foot gets, the stronger you'll be able to load your hip.
Especially your Big Toe - which should be able to extend 65 degrees, because in a walking gait cycle, you need 40-45 degrees extension for push off. When there's decreased range in the big toe, you'll rely on nearby joints to do the work. If you can't roll through your foot, you lose range of motion at the ankle and hip.
A study of Big Toe Strength showed there is synergetic muscle activity of pelvic floor and big toe: When there is stress and holding in the pelvis, it will tighten the feet. Thus, relax your feet to relax your pelvis.
Bunions and hammer toes increase your risk of falling and balance issues.
Low back pain? Culprit could be your feet.
SHOES MATTER: You need to wear functional footwear that allows the foot to do what it was designed to do. A strong foot is meant to carry up to 11x your body weight when running!
Consider this: when you're strength training/lifting weights, would you feel more stable standing on a solid ground or on a pillow?
SIDE NOTE: I know, I have bought my share of Hokas and cushiony athletic shoes, and while they felt immediately comfortable, they were babying my feet and not allowing my foot bed to strengthen. A dear friend of mine threw hers out when she tripped in her Hokas and broke her tibia!
Shoes that have an 8mm heel to toe drop is not the functional position of your foot.
Our shoes shape the bones of our feet - so think of all the pointy shoes you've worn over the years and see if you have bunions or hammer toes now....
RE: Foot Orthodics - there is a time/place for these, esp for acute heel pain or acute plantar faciitis. But have an exit strategy - you don't want to de-load your foot forever (you wouldn't wear an arm cast forever after a break, right?)
What is Functional Footwear? It allows your foot to be in it functional position, to flex and feel the ground.
Wide toe box
Low to Zero drop, with thin, flexible sole
Best to ease into minimal footwear, start with a Neutral sole, then work up to Zero drop. Start with wearing these shoes 5 min/day
Wearing Zero drop shoes for 6 months will help strengthen your feet 50%
SOLUTIONS you can implement right away:
Exercise your feet - the includes MELT Ball Treatments!
Balancing
Calf Raises
Toe Exercises
Wear toe spacers
Wear Functional Footwear - should have a wide toe box
Practice along to my STRONG FEET video of foot exercises, free to watch when you sign up for an account on my website.
Examples of recommended footwear: Altra Running (a good transition shoe), Vivo Barefoot (zero drop, fun styles), Lems, Topo Athletic (another transition shoe, though I prefer my Altras to Topo)
Banner image: my new Strong Feet protocols - Altra Torin 9 shoe, Gait Happens Toe Strengtheners & Toe Spacers, ToePro® Original - Foot/Ankle Exercise Platform, Vivo Barefoot Womens Primus Trail Knit FG
Originally published in my emikooyoga Newsletter, Sept 14, 2026