When you’re a woman over 50 and dealing with fatigue, brain fog, cravings, hot flushes, or that wired-but-tired feeling, start with breakfast. This stage of life isn’t about eating less. It’s about eating smarter for your hormones. Here’s what really helps 👇 What your breakfast needs to do ✔ Stabilise blood sugar ✔ Support muscle (which we lose faster now) ✔ Reduce inflammation ✔ Keep energy steady, not spiky The non-negotiables 🥚 Protein first – aim for 25–35g 🥑 Healthy fats – for hormones + focus 🍓 Low-GI fibre – to avoid crashes Simple breakfast ideas • Greek yoghurt + berries + chia/flax • Eggs with spinach/mushrooms + avocado • Protein smoothie (protein first, fruit second) What to avoid (especially first thing) 🚫 Toast-only breakfasts 🚫 Cereal or granola without protein 🚫 Fruit-only smoothies 🚫 Coffee on an empty stomach Coffee isn’t the issue. Coffee before food often is. Bottom line If breakfast spikes your blood sugar, the rest of your day is an uphill battle. Fuel first. Then coffee. Support your hormones, don’t fight them. 👇 Question for you: What does your typical breakfast look like right now?