🤔 Did you know that taking even a ten minute walk after each meal has SO many health benefits? I mean not just in general - but also in perimenopause! Walking lowers our cortisol (which can be wayyyyyy up in perimenopause ), helps our muscles use glucose efficiently and helps us not have those crashes we get after we eat! Let me know in the comments below if you aim do a walk after you eat your meals!💜

When I hit perimenopause, I had no idea that belly fat could be a symptom for me! I still lifted heavy, I still ate clean….. I couldn’t help but think I MUST be doing something wrong, even though I was doing every thing I’ve always done to be fit!! The truth is, your body shifts in ways that feel unfamiliar and sometimes unfair. But that doesn’t mean you don’t have power here. You do, and it starts with small changes that support where you are now, not where you were at 25 or even 35. These are the things that have helped me and that also have proven studies and data to back them up! My wish is for us all to feel like ourselves again, to feel happy and confident in our body that may have changed a bit in this chapter. These tips, along with as always, staying hydrated and especially now- prioritizing sleep - are great starting points to feel like you again!💜 Happy Tuesday everyone. You are BEAUTIFUL 🫶🏽

If you’re in perimenopause or menopause and feeling like your body is doing its own thing, I GET it... and… you’re not crazy 😅 Food can’t “fix” everything, but it can seriously help support your hormones, energy, mood, and cravings! Here are some hormone supportive foods to be sure to add into your next grocery list! ✅ 1) Protein (every snack and meal!) Helps with muscle, metabolism, blood sugar and cravings, plus will help keep you full longer when you fuel up on it first! Examples: eggs, egg whites, Greek yogurt, cottage cheese, tofu, tempeh, edamame, chicken, fish, lean meats, protein shakes 🥑 2) Healthy fats (hormone building blocks!) Helps with brain, mood and keeping you full! Examples: avocado, olive oil, salmon, nuts + seeds, nut butters 🥦 3) Fiber and “crunchy veggies” (detox & balance) Supports digestion and helps the body clear hormones properly! Examples: broccoli, cauliflower, kale, spinach, mixed greens, berries, chia/flax, beans and lentils 🍠 4) Smart carbs (for cortisol and energy!) Carbs aren’t the enemy — especially in midlife!! You just need to et the right ones! Examples: oats, quinoa, sweet potato, brown rice, fruit 🧂 5) Mineral-rich foods (stress support!) Helps with sleep, muscle recovery, and nervous system support! Examples: pumpkin seeds (magnesium!🙌🏽), bananas, leafy greens, sea salt (in moderation), electrolyte drinks (especially if training!) ✨ Quick hormone-friendly plate idea as in my classroom: Protein + healthy fat + colourful veggies + smart carb = ✅🙌🏽😍💪🏽 You don’t need to eat “perfect.” Just start with small upgrades and stay consistent! 💜 Drop a 🍓 if you want me to post a simple hormone-friendly grocery list next!

If no one warned you about this stage of life… you’re not alone. Perimenopause doesn’t always show up as hot flashes… it often looks like: 😩fatigue that sleep doesn’t fix 😩stubborn weight changes 😩anxiety out of nowhere 😩poor recovery from workouts 😩brain fog / mood swings 😩feeling “off” but not knowing why And the worst part? So many women are told it’s just stress or just aging… or a really common one - “you’re just depressed” As I have mentioned before, doctors only get approximately 5 hours of training on menopause during all of their years in school. It’s honestly so common for women to feel dismissed in perimenopause and menopause...and it’s not always because doctors don’t care. A big part of the problem is that menopause education hasn’t been a major focus in medical training, so many providers aren’t taught how to recognize the full range of symptoms or guide women through it confidently. That’s why so many of us get told “it’s stress” or “just aging,” when it’s a real hormonal shift that needs real support. You are not broken. Your hormones are shifting…and your training, nutrition, and recovery need to shift with them!! If you need help finding ways to talk to your doctor about the things that have been happening in your body and mind, please never hesitate to reach out.. I can help guide you through this to get the answers and help that you need to feel like “you” again!💜

Do you take Ashwagandha ? I started taking it last year as soon as I wake - and I won't ever go back! 😍 Hanky Jose agrees and wishes he could take it too!! Every morning he hops on up atop and sticks his head in and screams for literally 5 - 25 minutes!😂 But seriously....the benefits for women especially in perimenopause / menopause are 🙌🏽 ....it acts as an adaptogen, helping manage stress and anxiety by lowering your cortisol, supporting hormonal balance and even thyroid function!! It improves your mood, boosts energy, can enhance your libido, helps with sleep, and boosts immunity.... basically it contributes to overall well-being!! Below is a list of all of the ways it benefits - especially us women: 💜 Stress and Anxiety: Reduces cortisol levels, calming the nervous system and improves mood. 💜Hormonal Balance: Supports hormonal equilibrium, eases PMS symptoms and balances fluctuations during perimenopause, while also supporting thyroid function. 💜Menopause Support: Helps control common symptoms like mood swings, irritability, sleep issues, and hot flashes! 💜Sleep: It helps with insomnia and promotes a better and more restful night of sleep. 💜Brain health: May reduce "brain fog," improving focus, attention, and mental clarity, especially in perimenopausal women. 💜Energy and libido: Can increase your energy levels and support a healthy libido. 💜 Immune system: Boosts immune response and provides antioxidants...fighting oxidative stress. 💜Cortisol Regulation: It lessens our "fight-or-flight" response by lowering the stress hormone cortisol. 💜Hormone help: Contains compounds that can mimic estrogen activity, which are so beneficial during our hormonal shifts Comment below if you've tried this wonderful plant that comes from either India, the middle east or Africa!!