🌳 Prescription for today: 10 minutes outside, phone left indoors Daylight, fresh air, and a change of scenery do more for cortisol and mood than most of us give them credit for. It's free, it's fast, and it works with your body instead of against it. No step count, no goal — just get outside for 10 minutes today, notice something (a smell, a bird, the temperature), and leave your phone behind. TIP: If you love hearing the sound of the birds but don't know what bird you're listening to, try this app https://merlin.allaboutbirds.org/ I use it all the time.📲 There's an area we walk the dog every evening across the road from us in the woods with a pond and stream. My app is detecting a kingfisher. How cool is that? Can't wait to see it 🤞🏻 Where did you go, and what did you notice? Tell me below 👇

If you're anything like me, "relax" is easier said than done — especially when stress and cortisol are already messing with your sleep, your blood sugar, and yes... your middle. I stumbled upon the handpan music of Malte Marten and it stopped me in my tracks. It's the kind of sound that gives your nervous system permission to switch off, even just for ten minutes. Why it matters for us: when we're stuck in "go go go" mode, cortisol stays high — and that directly feeds blood sugar swings, bloating, and stubborn menopause middle fat. A few minutes of calm isn't indulgent, it's physiological. 🎵 Search "Malte Marten" on YouTube or Spotify — pop it on while you make dinner, do your evening stretch, or just sit with a cuppa. Try it today and tell me below: did it help you switch off, even a little? 💛

One of the biggest mindset shifts I've picked up on Dr Stacy Sims' Menopause course isn't about macros or training splits — it is about language. In Japan, menopause is called kōnenki (更年期). Break down the characters and you get: renewal + years + season. Literally, "renewal years" or "energy season." Not a decline. Not a disorder. A second spring. And it's not just semantics — Japanese women report fewer severe hot flashes, which researchers link to a mix of cultural reframing, lifelong movement, and a diet rich in soy and green tea. In Mayan culture, it's a similar story. Menopause isn't dreaded — it's welcomed. It marks freedom from childbearing and a rise in status. Post-menopausal women often become the community's advisors, storytellers, and healers. Compare that to the Western narrative most of us grew up with: menopause as something to fear, medicate, and quietly endure. And the research actually backs this up. Studies show the negative symptoms so many of us associate with menopause are strongly linked to living in societies that devalue older women. The story we're told shapes the experience we have. So today's a good day to ask: what would it feel like to treat this as your energy season instead of your decline? 👇 I'd love to know — does "renewal years" feel true for you right now, or are you still fighting your way there? Drop a comment, no wrong answers.

— not guessed, not roughly estimated, but actually added it up?😱 Most women never do. And when they finally do, the number surprises them. After 50, due to the combination of declining hormones (especially oestrogen) and increased cortisol, creates a higher protein need to combat muscle catabolism (breakdown of muscle). Have you noticed that since menopause you’ve found your arm muscles become slacker, your tricep muscles (bingo wings) get flabbier? Your body now needs more protein because your muscles, bones, metabolism, skin, hormones, and energy all depend on it. The protein you got away with in your 30s and 40s may not be enough now. This is where the protein gap starts. Many women begin the day with toast, oats, fruit, or coffee — and only get around 4 to 8 grams of protein, when their bodies need closer to 25 to 35 grams in the morning. Lunch might be a ‘healthy’ salad or soup, but without a real protein source, it won't give your body enough support. Then most of the day's protein gets pushed into dinner, and your body misses key chances to repair, rebuild, and stay strong. The result can feel like fatigue, muscle loss, a slower metabolism, cravings, and stubborn weight gain. And so many women blame age. But often, it's a protein gap. So, not only do we need to look at why our exercise is no longer working for us to build lean mass, but we also have to look at protein needs, because if we have a reduction in our stimulus and responses, then we have to look at how do we change these two to actually create an anabolic (building up) stimulus. Not addressing this leads to an increase deep visceral belly fat. How much protein is enough? If you're living a relatively sedentary lifestyle (and I urge you not to be sedentary!), aim for slightly less than 0.8g x lb of body weight approx. For overweight women, protein needs should ideally be calculated based on ideal body weight. If you're living a more active lifestyle, your protein needs will be higher.

Hi ladies 👋 I’m Jackie, and I’m so happy you’re here. This space is all about supporting women over 50 to feel stronger, healthier, and more confident through every stage of midlife and beyond. 👉 To get started and take ACTION, please take this link to find out the root cause of your menopause symptoms: https://www.skool.com/thriveover50/classroom/d04b9e74?md=883e69cb39314321a99ed2dc6b34396d You'll need a pen & paper or a notes app! Once you're done, please comment below with your answer and I'll direct you to the link. You are not alone in this journey. Together we’re going to move more, eat well, sleep better, and thrive after 50 💪✨ Jackie x