This week in UNSTUCK - the 6-week group coaching program, we're doing a deep dive into sleep. Let’s talk about the most common midlife sleep pattern I see: ✅ You fall asleep fine… ✅ You wake up between 2–4am… ✅ Your brain immediately opens 27 tabs and starts budgeting your entire life. If this is you, I want you to hear this clearly: This, although incredibly annoying, is a normal response to your situation. Your body is doing what it was designed to do: protect you. And in perimenopause, “protection” can look like: light sleep, frequent wake-ups, night sweats, anxiety spikes, restless legs, or that wired-but-tired feeling. Why it’s happening (in the most simplest of terms) In midlife, your system gets more sensitive to “threat signals,” like: - Blood sugar dips overnight → your body releases stress hormones to rescue you (hello, 3am wake-up) - Cortisol rhythm gets dysregulated → you’re tired at night but oddly alert at 2am - Estrogen + progesterone shift → temperature regulation + calming neurotransmitters get disrupted - Inflammation + alcohol + late-night snacks → amplify all of the above Translation: your sleep is your body’s safety signal.When your body feels safe, it sleeps. When it doesn’t, it stays on patrol. And this might be controversial: The goal isn’t “perfect sleep.” It’s more stable nights and a nervous system that stops treating bedtime like a fire drill. Here’s what I want you to try this week (realistic, not precious): 🌙 TRY THIS: The Peri Posse “Sleep Stack” (choose 2–3) 1) If you’re waking at 2–4am, make sure your evening meal is sufficient, contains protein AND complex carbs (rice, sweet potato, squash). In addition, try to eat this meal at least 90 minutes before you actually go to bed. If you wake at the same time nightly, that’s often blood sugar. Why it works: it helps prevent that overnight dip that triggers cortisol. 2) Stop doing cortisol’s favourite hobbies after dinner These are the “innocent” things that quietly mess with sleep:

Hi Peri Posse 🤍 I’m inviting you to join me for community yoga this Friday at 12pm EST / 9am PST. This class is such a beautiful way to: – decompress from the week – build real, functional strength using just your body weight – and practice ancient yogi techniques that calm the nervous system and help lower cortisol (which, as we know, is everything for women in this season) Yoga is one of the hardest things I've ever done but it’s gentle AND effective. I promise this will not be 'adult nap time' yoga. You will be challenged and transformed as we strengthen and create space. The class is all levels, all bodies, set to upbeat music, in a welcoming space (your living room!) ✨ This class is completely free for the Peri Posse community. I’ll include the link below so you can hop on easily. Join Zoom Meeting https://us06web.zoom.us/j/89857346845?pwd=OSXOhTMsqF9OJ04OsHOyJbaP1f3XCf.1 One little ask: please set yourself an alarm or calendar reminder. I won’t be sending a reminder email, but I would love to see you on your mat with me on Friday. Come exactly as you are. Pajamas, messy bun, tight hips, busy mind — all welcome. Can’t wait to practice together, Christie 🤍

One of the biggest things I wanted to reframe in this session is this: Peri/menopause are not a breakdown — they’re a natural hormonal remodeling. I like to compare it to renovating a bathroom. Things get messy. The dust is everywhere and sometimes you wonder why you started in the first place... The same goes for what's happening to your body right now. What used to work doesn’t anymore. But nothing is wrong — your body is recalibrating. As estrogen declines, it impacts energy, mood, sleep, metabolism, motivation, and how your body responds to stress. That’s why old strategies (pushing harder, eating less, over-exercising) often stop working (and can even make things worse). In this workshop we talked about: - why midlife symptoms aren’t personal failure, but physiological signals - how cortisol, insulin, and hormones interact in this season and impact weight - why lifestyle support matters (with or without HRT) - how small, consistent changes create safety for your body to respond positively towards weight loss - what “supporting your hormones” actually looks like in real life We also touched on movement, walking, strength training, nervous system support, sleep, and why this phase of life can be an unexpected doorway into clarity, leadership, and self-trust. If you’re feeling tired, frustrated, or like you’re doing everything “right” with little return — this is for you. Take what serves you. Watch it in pieces. Come back to it when you need a reminder: your body is in the middle of its biggest upgrade. I'm here to show you how you can meet it where it is. 🎥 Replay below ⬇️

Confession: I’ve always struggled with consistent movement in the winter. Most days, I don’t want to think about it. I want to press play on a podcast and move without overanalyzing where, what, or how. But winter adds friction. Is it cold enough for layers? Will I sweat through this? Is it worth leaving the house? And when there are too many variables, inertia sneaks in. Add seasonal fatigue on top of that, and skipping movement can feel… right. Like your body is asking you to rest. And sometimes — it is. But here’s the nuance we often miss:👉 We still need to move. Not as punishment. Not as a resolution. But as a rhythm — one that works with winter, not against it. 🌀 The Winter Paradox Even though it feels counterintuitive, gentle, regular movement actually creates energy — even when you’re tired before you start. Movement: - improves circulation - stimulates mitochondria (your cellular energy factories) - improves insulin sensitivity - boosts endorphins and dopamine Studies show even 20 minutes of walking can significantly improve fatigue and vitality — especially in people who feel low-energy to begin with. You don’t need to push harder. You need to move more gently, more often, and more consistently. 🔁 Oscillation > Hustle Winter shifts our biology into a slower gear. That’s real. So instead of forcing intensity, I think in terms of flexibility: movement ↔ rest activation ↔ restoration This might look like: - 2–3 gentle strength sessions a week - 1 mobility or stretch session - daily “micro-movements” (10-minute walk, stretching while dinner cooks, dancing while folding laundry) - guilt-free couch time because you did move your body in a nourishing way This rhythm prevents burnout and actually helps energy rebuild instead of drain. 🧍‍♀️ Let your body lead One of the hardest parts of winter is knowing the difference between true rest and stagnation. Helpful questions I ask myself: - Does this fatigue feel physical, emotional, or mental? - Would a short walk leave me clearer or more depleted? (hint: it's always clearer!) - Am I craving movement but unsure what kind?