What are some of your favorite ways to get your protein and fiber goals 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. 👏

I’m excited to share that this week I’ll be walking you through every peptide I have access to through the telehealth provider I partner with — and more importantly, how to use them safely, strategically, and effectively. Here’s what we’ll cover: • What each peptide actually does (not the hype… the real mechanism) • Who they’re best suited for (and who should not use them) • How to stack them for the best results (fat loss, inflammation, recovery, sleep, gut health, hormone support) • Dosing basics + cycling so you know what to expect and how long to stay on each one • How peptides fit into the larger picture nutrition, training, stress, labs, metabolism, and long-term health This is not about shortcuts or quick fixes. It’s about understanding the tools that can support your biology, especially in perimenopause and postmenopause, so your body finally starts responding again. If you’ve been curious about peptides, wondering which ones are right for you, or wanting clarity on how to stack them for your specific goals, this week is for you. Feel free to drop your questions below so I can make sure I cover everything you want to learn. We’re diving deep — and it’s going to be a good one. 🤍 Brenda

As we close out Week 1, I want you to pause before thinking about what’s next. This week was not about results you can force or measure on the scale. It was about regulation. I feel like this is the HARDEST thing for women to do because we are always wearing so many different hats and we always feel like we need to be doing, doing, doing instead of slowing down. So, I'm sure for many of you, the hardest part wasn’t food or movement, it was learning how to slow down and trust that working with your body is not the same as giving up. Over the years, I’ve learned how important it is to slow down, listen to my body, and work with it instead of constantly fighting against it. I’ve always been someone who pushes harder. Yesterday was a mentally and emotionally heavy day for me. In the past, I would have forced myself to work out, pushed through how I was feeling, and numbed it all with a glass of wine in the evening. Instead, I paused. I listened. I started the morning with meditation. I chose a long walk instead of a workout. And when the evening came, I didn’t reach for alcohol. Those choices created a huge shift, in how I felt, in my mindset, and in how I showed up for my family. I slept really well last night and woke up feeling great! These wins may look small to others, but they are HUGE to me. They reflect moving through my day with intention instead of resistance and pushing upstream all day. That’s not a small shift. So, this week, you focused on: • calming the nervous system • reducing urgency • eating more consistently • supporting recovery • shifting attention away from the scale Even if the changes felt subtle, this work matters. Regulation is the phase that makes progress possible instead of temporary. If Week 1 felt uncomfortable, quiet, or unfamiliar, that’s often a sign that you’re doing it right. Take a moment to acknowledge what you noticed this week: • energy • sleep • cravings • mood • recovery • mindset Awareness is the win. “If you had to describe this week in one word, what would it be?” Answer in the comments below 👇

I want to talk about something that comes up with almost every woman I work with, especially women who are impatient with progress or who have taken (or considered taking) a GLP-1. And that’s the difference between weight loss and fat loss. They are not the same thing. Weight loss simply means the scale went down. It does not tell us what was lost. Weight loss can come from: • water loss • muscle loss • inflammation shifts • under-fueling • stress The scale doesn’t care how your body changed, only that it did. Fat loss, on the other hand, is a biological process. It happens when the body feels supported, regulated, and safe enough to let go of stored energy. That requires: • adequate fuel (especially protein) • preserved muscle • managed stress • recovery • consistency over time This distinction becomes even more important with GLP-1s. GLP-1s can absolutely move the scale, often too quickly. But if we only chase scale weight while appetite is suppressed, we can unintentionally: • under-eat • lose muscle • slow metabolism • feel more fatigued • become less healthy than when we started That’s how women end up lighter, but not better. GLP-1s aren’t the problem. Focusing only on the scale without understanding fat loss, muscle, and metabolic health is. For women 40+, muscle is not optional. It protects your metabolism, your hormones, your bones, and your long-term health. That’s why inside this space, especially in Week 1, we are not obsessing over the scale. Right now, we’re doing the work that allows fat loss to happen later: • regulating stress • stabilizing blood sugar • supporting recovery • protecting muscle • lowering inflammation This is what health and longevity actually look like. This Week’s Mindset Shift Instead of asking: “Why isn’t the scale moving yet?” Practice asking: “Am I building a body that can lose fat, protect muscle, and stay healthy long-term?” That question changes how you eat, move, recover and how patient you’re able to be.