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?

"When you eat to support your future self, energy stops being something you chase.”

“Fuel isn’t about restriction at this stage, it’s about giving your body what it needs to show up fully.”

Nothing stays the same. FACT! Business Change, People Change, Situations Change, Health Changes, Opinions Change. Everything changes, but you, right? wrong! Change is inevitable, but how you feel about it and how you handle it are what count. So let me ask you, "Where are you now?" Are you where you want to be, where you need to be? Are you still repeating the message, "I'll do it later, " When life slows down, I'll get on to it. Well, let me tell you, you keep telling yourself that same story and BS, nothing will change, you'll stay there, stagnate, just like that orange in your fruit bowl. Going from bright orange to grey, to a mouldy mess, contaminating everything around it. To change, you must challenge your beliefs. You know you can change your life today, but right now you're holding yourself back, staying stuck. What do you want to change? Your life, your health, your relationship, your partner, your career, your physical appearance? Possibly several of these, but because you want to make significant changes, you don't do anything, you're lost, not sure which way to turn, or where to start. It all feels overwhelming, so you do nothing, because you believe it's easier to just stay where you are, stuck! Well, listen up, the time is NOW! But before you embark on the journey, ask yourself: WHY? Why do you WANT to change? What's the driver, what's the end result? Change doesn't need to be all-encompassing or all at once. Actually, I wouldn't recommend that! Small steps and incremental changes are the most effective and likely to remain, earning you the longevity you want from the change. Have I got you thinking? Let's have a chat and look at what needs to change, why you want to change, before you jump headlong into making changes without a plan or end goal, because that's just setting yourself up for failure! Much of my work sits at the intersection of strategy, mindset, and sustainable performance, helping women and female leaders move forward with clarity rather than pressure.