As i mentioned before why women over 35 should definately eat brekkie to help lower cortisol. But many of us dont have the time ..so do foods that help cover you jn the week. Some ideas Protein oats~ My go to. Can prep the night before. Half cup of oats, 1 cup of almond or oat milk,sweeten with monk fruit sweetener(honey or agave may upset ibs sufferers) berries, scoop of pea protein,or hemp Or pumpkin protein. Add peanut butter or almond butter and berries. Refigerate. Tofu scramble so easy. Scramble 100-150g of tofu with turmeric, spinach ,peppers, seasoning. Cook extra and save Egg muffins~ whisk 2-3 with spinach, peppers, bakin in muffin tins and store in fridge. Grab and go Having a good amount of protein With a little carb and fats will make you feel fuller for longer

If you’re in perimenopause and still skipping breakfast… this is your sign to stop. Here’s why 👇 1️⃣ Your cortisol is highest in the morning When you wake up, cortisol naturally spikes. If you don’t eat, that cortisol stays elevated longer — which can mean: more belly fat storage,feeling wired-but-tired, mid-morning cravings and poor energy all day! A simple protein-rich breakfast helps bring cortisol down to a stable, calm level. 2️⃣ Your body becomes more sensitive to stress in perimenopause With shifting hormones, your stress system is more reactive. Skipping meals = your body thinks you’re under stress. Breakfast signals safety → “We’re fuelled, we’re fine.” 3️⃣ It reduces that horrible 10–11am crash No more jittery coffee-only mornings. When blood sugar crashes, cortisol jumps AGAIN to compensate. That’s when the cravings, irritability, and exhaustion hit. 4️⃣ It sets you up for better fat loss Balanced morning fuel =Better hunger control more stable blood sugar and less evening binges What to eat? Aim for 20–30g protein + fibre + healthy fats: protein oats, my go to you can add whatever toppings you like, bananas, granola, pumpkin seeds, etc eggs + fruit smoothie with protein chia pudding with yoghurt Even a rice cake with peanut butter just to help your body feel 'safe' until you can stomach something a bit more

Your body can handle more than your mind thinks. Push a little harder. You are stronger than you know.

You can’t choose where you lose fat I know it’d be nice if we could just say, “I’ll lose it from my belly first” or “just tone my arms” — but that’s not how our bodies work. Your body decides where to pull fat from first, to use as energy for everything you do, based on genetics, hormones, and stress levels — not the exercises you do. What does make a difference: Training your full body (so you build muscle everywhere) Managing stress and sleep Staying consistent with nutrition and workouts You’ll notice it last in your stubborn areas… but it will go eventually if you stay consistent. When you build muscle, your body will get tighter and will help store less carbs and fat as body fat and using it more efficiently for energy and recovery Amd no ladies you wont get bulky !

More in your 30s+. Once you hit your 30s, your body naturally starts to lose muscle mass every year — unless you train it to stay. Strength training doesn’t just tone your body it Keeps your metabolism higher (so you burn more even at rest) 💪🏼 🦴 Protects your bone density, lowering your risk of fractures later 🧠 Boosts mood and energy by balancing hormones ( damn that peri-menopause) 🔥 Helps you stay lean and confident without crazy cardio or diets! It’s not about lifting heavy for the sake of it, it’s about staying strong for life