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!!🤗👏

Alright ladies… this week is about intention. Not perfection. Not “starting over.” Not being rigid. It’s about showing your body, through small consistent actions, that change is happening now. Starting tomorrow, I want you to set the tone for your week: ✨ Block off your movement time on your calendar for the week TODAY. 2-3 days MINIMUM Whether it’s a 15-minute walk, a 20-minute mobility session, or a 30-minute strength workout — it counts. Your body doesn’t need extreme… it needs consistency. ✨ Know your plan before you wake up each day. When will you move? What will you eat? How do you want to feel by Friday? ✨ Come into this reset with intention. This is your week to reconnect with your habits, lower inflammation, support your hormones, and remind yourself that you’re in the driver’s seat. We’re not aiming for “perfect.” We are aiming for stacked wins, consistent action, and momentum. Get excited, because these next 7 days will show you what’s possible when you commit to yourself in small, powerful ways. I will be posting tomorrow morning for DAY #1 with your focus for the day. See you then. Drop a 🔥 or 🙌 if you’re ready to go ALL IN on consistency this week! Let’s do this. — Brenda 💛

Ladies 📢 we’re kicking off something powerful next week and I want ALL of you inside The Lab to join me. Starting Monday, we’re doing the 7-Day Metabolic Reset together as a community. If you’ve been feeling bloated, inflamed, low-energy, or just “off” …this is your chance to reset your metabolism before the holidays hit full swing. 🔥 Here’s What You Can Expect Next Week Every day you’ll get: - A simple action step - A daily focus (protein, fiber, movement, hydration, etc.) - A quick check-in prompt - Accountability + support from me - A community thread where we’ll all post together This is NOT extreme. It’s not overwhelming. It’s not another diet. It's a metabolic tune-up designed specifically for women 40+. 🔥 How to Join the Challenge Drop a 🔥 in the comments if you’re IN. I’ll add everyone to the challenge thread that opens this weekend. ✨ Bring a Friend If you have a friend who would love this reset and would benefit from being here…go ahead and add them into the group so they can participate too. It's FREE for the first 7 Days!! Women thrive when they do this together. Let’s hit Monday feeling focused, supported, and ready to feel GOOD again. WHO'S in? 🔥

Today is the final day to lock in 30 days of coaching with me when you purchase any peptide package inside The Lab. After today, this bonus is gone. Here’s what you get in those 30 days: 💬 1:1 Support to Get You Started Right - Personalized intake + goal setting - Peptide onboarding so you know exactly what you’re taking and why - Clear guidance on how to pair your peptides with nutrition, movement, and recovery 📆 A Plan & Strategy (Not Just a Vial in the Fridge) - Dosing & titration calendar so you’re never guessing - Coaching around side effects, expectations, and how to actually use this as a tool - Weekly check-ins to adjust as we go so you don’t stall or quit - Nutrition/Workout Strategy for optimal results - 1- 60 minute zoom coaching call 🧬 Access to Me Inside The Lab - Coaching support in the app for questions that come up as you start - Education, resources, and support so you feel confident, not confused 🔥 The Value: 30 days of coaching + strategy + support = easily a $500+ value 👉 You get it FREE when you grab your peptide package today.