Simple. Doable. Zero overwhelm. Today we’re dialing in more on the nutrition side before we move onto anything else — because for women 40+, especially those navigating perimenopause and menopause, this is the piece that matters MOST. Hormones shift. Metabolism changes. Digestion slows. Inflammation increases. But the most powerful tool you have? Your nutrition. It truly is medicine for your midlife body. And when you learn how to create a meal that’s easy, interchangeable, and protein + fiber focused, you set yourself up for success — not just this week, but for the rest of your life. **🎯 TODAY’S GOAL: 25–30g Protein + Fiber at Every Meal** This combo supports: ✔ Blood sugar stability ✔️ Fewer cravings ✔️ More energy ✔️ Better digestion ✔️ Lean muscle preservation ✔️ Lower inflammation This is the hormone-friendly formula your body responds to. 🚨 IMPORTANT: Let’s Talk About TIME. One of the BIGGEST complaints I hear from clients is: “I don’t have time to meal prep.” So, let’s keep it real…Women over 40 do NOT need a 3-hour Sunday prep session or 15 perfectly portioned containers. You need simple. Fast. Repeatable. That’s exactly what today is about. 🍽 HOW TO BUILD A SIMPLE “HORMONE-SMART MEAL” 1️⃣ Pick Your Protein (25–30g) - Chicken breast - Ground turkey - Salmon or shrimp - Canned tuna packets (NO prep!) - Eggs + egg whites - Greek yogurt or cottage cheese - Tofu or lentils - Protein shake (20–30g) 2️⃣ Add a Fiber Source - Berries - Chia or flax - Veggies (any — fresh or frozen!) - Beans or lentils - Avocado - Oats or high-fiber wraps 3️⃣ Add Healthy Fats (optional) - Olive oil - Nuts / seeds - Avocado 4️⃣ Swap & Repeat Everything is interchangeable. This is “plug and play” nutrition — zero stress required. 🍱 EASY MEAL PREP IDEAS (for women who DON’T have time) 🍗 1. Protein Prep in 10 Minutes Pick ONE for the week: - Bake chicken in the oven while you do something else - Brown ground turkey with taco seasoning - Air fry salmon (8–10 minutes) - Hard-boil a dozen eggs - Buy pre-cooked rotisserie chicken (yes… it counts!)

Today's focus... Finding your baseline. Knowing where you need to start. If you're focus is weight loss, you need to know your maintenance calorie intake and then take 15% away and start there! If you're focus is to maintain and not lose, but feel better and look better, find your maintenance. If you don't have the mental capacity to track calories, you need to focus on PROTEIN & FIBER today!! This is DAY 1 Thread. Everyone must post at the end of the day on this thread, how many calories you ate (if you're tracking) OR how much protein and fiber did you eat today? I'm excited to see how awesome you all do today!! LET'S GO LADIES!!🤗👏

I got 8 hours of sleep! 😴 I don’t remember the last time that happened. I was in bed at 9:30 and I didn’t get out of bed until 6! 🎉

Today’s Training: Understanding GLP-1s + Smart Stacking If fat loss has felt harder after 40, today’s training explains exactly why and how the right peptide support can help you finally get traction again. Inside the video, I break down: • why appetite, cravings, blood sugar, and metabolism shift after 40 • the real differences between Semaglutide, Tirzepatide, and Retatrutide • why Retatrutide is showing the strongest results in studies • how to stack peptides like Lipo-B, Tesamorelin, and CJC/Ipa for better energy, better recovery, and better fat loss • what the “other fat-loss peptides online” actually do (and why you’re not missing anything) • how modern stress, parenting, careers, and caregiving make consistency harder — and how these tools help you finally feel in control again The goal of today’s lesson isn’t to chase weight loss it’s to help you understand how to support the biology that changed so you can see real, sustainable progress again. Watch the full training here and drop your questions below. Nothing is off limits I’m here for you. 🤍 Brenda ps. I lost my service at the very end, and it cut me off, but I'm pretty sure I got the important stuff in!

I want to pause midweek and reset expectations around Week 2. This week is not about: • eating perfectly • cutting carbs • getting it “right” • seeing immediate changes on the scale Week 2 is about regulating blood sugar and that work often feels quieter than what most of us are used to. For women over 40, blood sugar regulation is one of the biggest drivers of: • cravings • energy crashes • fat loss resistance • stubborn belly fat • hormonal stress And it improves when the body receives consistent, predictable signals. That’s why this week we are prioritizing: • eating regularly instead of skipping or pushing through • anchoring meals with protein • avoiding long fasting windows (for now) • supporting muscle with strength-focused movement • reducing stress around food choices If you’re waiting to feel dramatic change, you might miss what’s actually happening. Early progress in Week 2 often looks like: • fewer reactive food decisions• less urgency around eating • more even energy throughout the day • less “all-or-nothing” thinking • feeling calmer in your body Those are not small things. They are signs that insulin sensitivity is starting to improve. So, if your week feels simple, repetitive, or even a little boring that’s not a problem. That’s regulation. This is the work that makes fat loss and metabolic health possible moving forward. Question for all of you (please comment below 👇): Where are you most tempted to override consistency right now, skipping meals, pushing fasting, or doing more instead of stabilizing? Awareness is the goal. 👏