The most overlooked hormone reset tool women have. Today we’re shifting our focus to something most women over 40 struggle with, SLEEP. And it’s not because you’re “doing anything wrong. "It’s because your hormones are changing, and sleep is one of the FIRST places those shifts show up. Let’s break down why sleep matters more now than ever — and how improving it impacts everything from fat loss to muscle maintenance to energy. 💤 HOW SLEEP CHANGES AFTER 40 During perimenopause and menopause, declines in estrogen and progesterone can cause: - Trouble falling asleep - Waking up at 2–4 a.m. - Night sweats - Restlessness - Racing thoughts - Light, fragmented sleep These hormonal shifts directly affect your nervous system, body temperature, metabolism, and recovery — which is why sleep often becomes so unpredictable. But this is exactly why sleep MUST become a priority. When sleep goes down, every other system feels it. ✨ WHY SLEEP IS CRITICAL FOR WOMEN 40+ 1. Hormone Regulation Poor sleep increases cortisol and decreases insulin sensitivity, leading to: - Higher cravings - More fat storage - Blood sugar swings - More inflammation Good sleep stabilizes hormones and creates an environment where your body can actually heal. 2. Maintaining Lean Muscle Sleep is when your body: - Repairs muscle tissue - Rebuilds strength - Regulates growth hormone - Supports recovery after workouts If sleep is low, muscle breakdown increases — and this accelerates age-related muscle loss. Quality sleep = quality recovery. 3. Metabolism + Fat Loss Sleep directly impacts your ability to: - Regulate appetite - Manage cravings - Burn fat efficiently - Maintain a healthy weight Lack of sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), making everything feel harder than it needs to. 4. Brain + Emotional Health Better sleep improves: - Mood - Focus - Stress resilience - Decision-making - Emotional regulation -

Protect your muscle. Protect your bones. Protect your future. Today we shift our focus to intentional movement — not burning calories, not punishing workouts, but training your body in a way that supports longevity, strength, and hormonal health. Because here’s the truth: After 40, women lose 3–8% of their lean muscle every decade. And during perimenopause and menopause, that muscle loss accelerates because of declining estrogen. Less muscle means: - A slower metabolism - More fat gain (even when you’re eating the same) - Poor blood sugar regulation - Weaker bones - More joint pain - Lower strength and confidence But the GOOD news? You can absolutely rebuild, maintain, and protect your muscle and bones — if you train with intention. 💥 YOUR MOVEMENT PRIORITIES FOR DAY 3 1. NEAT: 8,000–10,000 Steps Per Day Non-Exercise Activity Thermogenesis (NEAT) is the movement you do outside of the gym — walking, cleaning, errands, stairs, daily life. Why it matters for women 40+: - Supports metabolism without stress - Improves insulin sensitivity - Reduces inflammation - Lowers cortisol - Supports healthy weight maintenance - Improves circulation and digestion Walking is one of the MOST hormone-friendly tools you have. It’s low-stress, low-impact, and highly effective. 2. Strength Training: Minimum 2x Per Week If you want to change your body after 40, this is non-negotiable. Strength training: - Rebuilds and preserves lean muscle - Protects bone density (crucial during menopause) - Boosts metabolism - Reduces injury risk - Improves balance and stability - Increases confidence and functional strength You do not need long workouts — 20–30 minutes, twice a week, done consistently, will shift everything. Your body changes through stimulus. Muscle responds to challenge, not perfection. 3. Mobility Work: At Least 1x Per Week Mobility is the foundation that lets you move without pain as you age. Why mobility matters: - Reduces stiffness - Improves joint health - Enhances strength training performance - Supports good posture - Reduces injury risk - Helps with recovery and inflammation

Simple. Doable. Zero overwhelm. Today we’re dialing in more on the nutrition side before we move onto anything else — because for women 40+, especially those navigating perimenopause and menopause, this is the piece that matters MOST. Hormones shift. Metabolism changes. Digestion slows. Inflammation increases. But the most powerful tool you have? Your nutrition. It truly is medicine for your midlife body. And when you learn how to create a meal that’s easy, interchangeable, and protein + fiber focused, you set yourself up for success — not just this week, but for the rest of your life. **🎯 TODAY’S GOAL: 25–30g Protein + Fiber at Every Meal** This combo supports: ✔ Blood sugar stability ✔️ Fewer cravings ✔️ More energy ✔️ Better digestion ✔️ Lean muscle preservation ✔️ Lower inflammation This is the hormone-friendly formula your body responds to. 🚨 IMPORTANT: Let’s Talk About TIME. One of the BIGGEST complaints I hear from clients is: “I don’t have time to meal prep.” So, let’s keep it real…Women over 40 do NOT need a 3-hour Sunday prep session or 15 perfectly portioned containers. You need simple. Fast. Repeatable. That’s exactly what today is about. 🍽 HOW TO BUILD A SIMPLE “HORMONE-SMART MEAL” 1️⃣ Pick Your Protein (25–30g) - Chicken breast - Ground turkey - Salmon or shrimp - Canned tuna packets (NO prep!) - Eggs + egg whites - Greek yogurt or cottage cheese - Tofu or lentils - Protein shake (20–30g) 2️⃣ Add a Fiber Source - Berries - Chia or flax - Veggies (any — fresh or frozen!) - Beans or lentils - Avocado - Oats or high-fiber wraps 3️⃣ Add Healthy Fats (optional) - Olive oil - Nuts / seeds - Avocado 4️⃣ Swap & Repeat Everything is interchangeable. This is “plug and play” nutrition — zero stress required. 🍱 EASY MEAL PREP IDEAS (for women who DON’T have time) 🍗 1. Protein Prep in 10 Minutes Pick ONE for the week: - Bake chicken in the oven while you do something else - Brown ground turkey with taco seasoning - Air fry salmon (8–10 minutes) - Hard-boil a dozen eggs - Buy pre-cooked rotisserie chicken (yes… it counts!)

Today's focus... Finding your baseline. Knowing where you need to start. If you're focus is weight loss, you need to know your maintenance calorie intake and then take 15% away and start there! If you're focus is to maintain and not lose, but feel better and look better, find your maintenance. If you don't have the mental capacity to track calories, you need to focus on PROTEIN & FIBER today!! This is DAY 1 Thread. Everyone must post at the end of the day on this thread, how many calories you ate (if you're tracking) OR how much protein and fiber did you eat today? I'm excited to see how awesome you all do today!! LET'S GO LADIES!!🤗👏

Ok I’ve spent the last year really working on my nutrition game. High protein (150 gr / day or more), consistent calories, no bingeing, very consistent. The healthiest I’ve ever eaten. I worked with a nutrition coach to work past prior under eating and get to a consistent place, which a goal of losing fat and gaining muscle (while weight lifting). And like most of us perimenopausal women…nothing is budging. I’m not gaining weight but it’s not going anywhere (hence joining this group). But one of the things I learned about was not dropping calories too low and messing with metabolism. If a glp 1 decreases appetite, I assume naturally I’ll eat less calories. I don’t necessarily want to eat less calories for the sake of muscle growth and long term sustainability if having a consistent diet. Will coming off it a) result in weight gain or b) mean I’ve almost retrained my body to survive on too few calories to grow muscle? For context I eat about 2000-2200/ day, which I find very manageable. Let me know if that makes sense. 😝