Okay team — I did a thing.I changed our community name from The Perimenopause Circle to The Peri Posse, and honestly? It feels so much more “us.” I heard the name, laughed out loud, checked to make sure it wasn’t taken (it wasn’t!! 🙌), and instantly knew: This is who we are. A posse of women riding through perimenopause together — with humour, honesty, and real support. I hope you love it as much as I do. ICYMI: Last week’s post is all about boundaries + routines for surviving holiday madness. If you haven’t read it yet, go take a peek. These simple shifts can make such a difference in your mood, energy, and overall sanity this month. When you read it, leave a comment and tell us: - Which step feels the most doable for you right now? - OR, share - A tip you use to stay grounded during this wild season. Your insights help the whole Posse. TODAY: 3 Simple High-Protein Breakfasts I've been loving lately If there’s one thing that sets you up for steady energy, fewer cravings, and balanced blood sugar… it’s a protein-forward breakfast with fiber. Here are three easy, Posse-approved go-tos: 1️⃣ Greek Yogurt Power Bowl - Greek yogurt - Scoop of protein powder or cottage cheese - Berries - Chia, flax and hemp seeds - Sprinkle with grain free granola - Optional: nut butter 2️⃣ Banana Bread Protein Oats - 1/3 cup quick oats + 1 tsp flax seeds + 1 tsp chia seeds + 1 tsp hemp seeds + 1/2 cup water - 1/2 tsp cinnamon + 1/2 banana, mashed + 1 scoop vanilla protein powder + pinch of salt - optional: drizzle of nut butter and/or chocolate chips Directions: Mix the first 5 ingredients and microwave for 30 seconds. Next, add in the last 3 ingredients, mix well and microwave for another 30 seconds. Add toppings and enjoy warm! 3️⃣ Instant Chocolate Chia Pudding - 2 tbsp chia seeds + 1/4 cup very hot water - 3/4 cup Greek yogurt + 1 scoop chocolate (or vanilla) protein powder + 1 tbsp cocoa powder - strawberries or raspberries to serve

The holidays can feel sparkly and magical… and also like a full-sensory attack on your nervous system. Midlife hormones don’t exactly help. Here are a few small shifts that might make this whole season feel more grounded, present, and actually enjoyable: 1. Give yourself 10 extra minutes in the morning. Just ten. Before the world needs you, give yourself a moment to land. Lemon water. Coffee. Matcha. Maybe a slow stretch. A few breaths. Journal if it feels good. Try not to scroll — your cortisol does not need Instagram at 6am. 2. Gratitude + clarity. Grab a pen and jot down 5 things you’re grateful for today. If you want to go deeper, ask yourself: “What would make this holiday better than ever?” Not perfect. Better. Get clear on the joy spots. That clarity becomes your boundary. Honour that. 3. Plan your meals (your future self will kiss you). Holiday snacks are adorable… until they’re running your life. A few days of constant “little bites” will catch up fast when your insulin and inflammation are already hanging on by a thread. Have nourishing meals ready — especially something big and cozy like a pot of soup you can reheat all week.This isn’t restriction. It’s support. (check out the recipes in the classroom section for some inspiration!) 4. Prioritize movement — intentionally, not intensely. Bundle up and take a walk. Meet a friend for a class. Throw on a 15-minute YouTube workout. Your body doesn’t need more, it needs something that helps regulate your stress and movement is GOLD for helping with that. 5. Make space for what actually brings you joy. A Netflix marathon.Your nightly soak. A quiet moment with the tree lit up. A tradition you love. Whatever it is — put it on the calendar like it matters… because it does. If you want a little structure during this busy, cortisol-spiking season… Join my 5-Day Cortisol Reset. It's only $20, lifetime access, with a simple meal plan + gentle workouts to help your body feel steady and supported through the chaos.

Feeling irritable or emotional for no reason? Perimenopause hormones are talking and they’re asking for care, not judgment. Movement, connection, and nutrition can actually help smooth the ride. What’s your favorite “mood booster” when days feel heavy?

Is anyone else feeling that weird November-to-December whiplash? One minute we’re running around doing Black Friday everything, the next minute the house is quiet, the cookies are in the oven, and our bodies are like: “Oh. So NOW you want to relax?” This time of year hits differently for women in perimenopause.The stress, the sugar, the late nights, the mental load… it all lands way harder than it used to. And nothing’s wrong with you — it’s literally your hormones trying to keep up with the pace of your life. Here’s what I notice every December (in my own body and from conversations with so many of you): • The 3pm energy crash • The “why am I craving bread and wine like it’s oxygen?” feeling • The tense jaw / tight chest / shallow breath • The blood sugar rollercoaster that turns you into a different person by dinner • The exhaustion that feels emotional as much as physical You’re in a hormonal season that needs support. What is at play here is biological. It has NOTHING to do with you. So here are three simple resets I swear by right now — totally doable even in the chaos: 1️⃣ The simplest nervous system hack: Exhale twice as long as you inhale. That’s it. No candles, no crystals, no sitting on a cushion for 45 minutes. Just try it: Inhale for 3.Exhale for 6.Do it 4–6 times. Lengthen the inhale to 4 if you can, and the exhale to 8. Your whole body will shift gears. This is how I pull myself out of that wired-but-tired December spiral — in the car, at the sink, walking the dog, hiding from my to-do list. 2️⃣ A blood sugar stabilizer that actually works: Protein + fiber before the carbs. It’s not sexy, but it’s basically magic. If you want your energy to stay even (and your mood… and your cravings… and your patience), try this order of eating:• protein first• veggies/fiber next• carbs last You can still eat all the holiday things — just don’t start with the shortbread. 😉 I also aim for 25–30g protein at breakfast, because it completely changes how steady I feel the rest of the day. Oh, and try having a savoury breakfast for a few days and let me know how it affects your cravings.