I feel like we've saved the best (and most underrated) piece for last... Sleep becomes a different animal in perimenopause and menopause. Many women who used to fall asleep easily and stay asleep are now waking at 1–3am, or lying awake in the early hours with a brain that feels switched on. This isn’t because you’ve suddenly become a “bad sleeper.” It’s physiology. Estrogen and progesterone help regulate temperature, sleep depth, and how easily the brain transitions between “rest” and “alert.” When these hormones fluctuate, sleep becomes lighter, more reactive, and easier to interrupt. Small things can wake us now...a temperature shift, a partner breathing, a pet moving, or a passing thought about something we forgot to do. There’s also the stress physiology piece. You don’t have to feel stressed during the day for your nervous system to behave like it’s stressed at night. Elevated cortisol, rumination, planning thoughts, and that “tired-but-wired” feeling are all more common in midlife. Food patterns matter as well. Low protein at dinner, long gaps without eating, heavy alcohol, or very refined carbohydrates at night can all make sleep more fragmented. What is one thing you can keep doing consistently that will carry you into next week? Check out the Classroom for suggestions :)

Today: 3–5 minutes of verbal recall out loud 1. Options: - name vegetables - list cities - alphabet backwards - months backwards - count backwards by 7’s - fruit → vegetable → fruit → vegetable 2. Supports: - word-finding - cognitive flexibility - processing speed 3. Notice: Did words come easily? Did you warm up? How did it feel? 4. Share below: What task did you choose?

Good morning... 🔥Today: Move for 10 minutes + layer in a thinking task. 🏃🏼‍♀️ Why: Movement increases blood flow + oxygen to the brain. 🧠 Adding cognition supports: • working memory • sequencing • verbal fluency • processing speed • planning Options (plenty more in the Classroom for today): • recite the alphabet backwards • recall yesterday’s meals • count backwards by 7’s • name vegetables • plan your day Works anywhere (more suggestions in the Classroom): • office • home • stairs • walking pad • caregiving Share with us below: Which version did you do?

(Head over to the classroom (day 2) for more information about today). 1. Today: Choose one task and give it your full attention. Why: Multitasking increases cognitive load and worsens: • brain fog • overwhelm • errors • misplaced items • “why did I come in here?” moments 1. Try one of these today: • one email start-to-finish • fold laundry (no phone) • batch message replies • drink tea without screens • one admin task • one drawer • cook without interruptions • verbal anchoring (keys, glasses, chargers) 1. Notice: • Did the task feel easier? • Did I feel calmer or more scattered? • Did I have the urge to multitask? Share below: What did you single-task today and how did it feel?

Today's Task: Add a protein source to every meal + snack 🌟Why: Protein helps steady blood sugar, which supports: • focus • mental clarity • mood • energy • stress tolerance 🌟Examples include: • eggs • yoghurt/cottage cheese • chicken/turkey • fish/seafood • tofu/tempeh/soy • beans/lentils • Greek yoghurt + fruit (easy snack) • tuna/cottage + crackers (work snack) 🌟Notice today: • Was I less foggy? • Did I crash less? • Was I less “hangry”? • Was I more switched on? 🎊 Share below: What meal did you add protein to, and what protein sources did you choose?