Brenda, I like to bake. And inherently taste testing is a part of that. Today we made soft pretzels. I sometimes get tired of all the sweets at holiday time so we made salty. They turned out tasty. How/where to find a healthier alternative? How to resist fresh baked goodies? Or maybe just decide to limit to one or skip altogether? Also I think baking is a popular holiday gift because it’s pretty easy and inexpensive to whip up something yummy and have gifts for several people.

It’s a great Saturday morning! The kids slept until 7:30! So I’m not sure if I got 8 hours, but it was definitely an improvement over the previous night.

Hydration is a non-negotiable after 40. Today’s focus is hydration, and it’s about more than just “drinking water.” Proper hydration supports fat loss, brain function, hormones, digestion, joint health, and recovery — all things that become more sensitive as we age. 💧 MY HYDRATION RULE (KEEP IT SIMPLE) Aim for: ➡️ ½ your bodyweight in ounces of water per day ➡️ Add 15 oz for every hour of exercise This takes the guesswork out and ensures your body has what it needs to function optimally. 💥 WHY HYDRATION MATTERS FOR WOMEN 40+ 1. Fat Loss + Metabolism Water is required for: - Fat metabolism - Blood sugar regulation - Appetite control Even mild dehydration can slow fat loss and increase cravings. 2. Brain Function + Energy Dehydration contributes to: - Brain fog - Fatigue - Poor focus - Mood swings Hydration improves mental clarity and stress resilience. 3. Muscle + Joint Health Water: - Supports muscle contractions - Lubricates joints - Reduces stiffness - Improves recovery Many aches and pains improve simply by hydrating consistently. 4. Digestion + Detox Hydration helps: - Fiber do its job - Reduce bloating - Support liver and kidney function - Improve gut motility ⚡ ELECTROLYTES: WHY THEY MATTER Electrolytes help water actually enter your cells. They support: - Muscle function - Nerve signaling - Energy - Recovery - Prevention of headaches and cramping Best Times to Add Electrolytes ✔️ First thing in the morning (before coffee) ✔️ After workouts ✔️ On long walk days ✔️ Hot or high-stress days ☀️ MORNING HYDRATION = HORMONE SUPPORT Starting your day with water + electrolytes: - Rehydrates after sleep - Supports cortisol rhythm - Improves digestion - Boosts energy Hydrate first. Coffee second. ✨ TODAY’S CHALLENGE ✨ Post your hydration target for today: • Your water goal • How many workouts you’re adding fluid for • Whether you’re using electrolytes Hydration is one of the easiest habits to improve — and one of the most powerful for energy, fat loss, and recovery.

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 -

Brown rice, corn, black beans, chicken, salsa, avocado!