If you've been feeling foggy, exhausted, or like your body just stopped cooperating ( like mine has) your hormones are likely sending you a message. Here's the science behind what's really going on. In your 40s, your body begins perimenopause the transition phase before menopause that can last 2–8 years. 😱 During this time, estrogen and progesterone levels begin to fluctuate and decline. Because estrogen plays a role in regulating your mood, metabolism, bone density, cholesterol, and even your cardiovascular system, these changes can have a wide-reaching impact on how you feel every day. Research from Johns Hopkins Medicine confirms that declining estrogen increases cortisol sensitivity , meaning stress hits harder, sleep becomes disrupted, and brain fog becomes more common. Hot flashes affect up to 75% of menopausal women and can persist for 4–5 years or longer, according to multiple clinical studies. What can you do? Evidence-based strategies include: • Whole foods nutrition lean protein, calcium-rich foods, healthy fats, and magnesium (found in leafy greens and seeds) all support hormone function. • Phytoestrogens found naturally in flaxseed, soybeans, and red clover, these can have a mild estrogenic effect and may help moderate symptoms. • Hormone Replacement Therapy (HRT) for women experiencing significant symptoms, HRT is FDA-approved and supported by updated 2024 research showing it reduces long-term risks for cardiovascular disease, diabetes, and osteoporosis when started at the right time. Most importantly: your symptoms are real, measurable, and treatable. This is your body shifting not failing. 💬 Community Question: What perimenopause symptom has hit you or surprised you the most? Drop your experience below. You might help someone feel less alone. 🫂

Removing refined sugar for women over 50 slows biological aging, reduces inflammation, and improves metabolic health, with studies indicating that even small reductions can reverse premature cell aging. Key benefits include improved skin elasticity, sustained energy levels, reduced belly fat, and better mood regulation. The FDA recommends limiting added sugars to no more than 50 grams per day. Benefits for reducing refined for women Over 50: - Slower Cellular Aging: Diets low in added sugar are linked to a younger biological age, as excessive sugar causes telomeres—caps on DNA—to shorten faster. - Weight Management & Reduced Belly Fat: A 30-day, no-added-sugar diet can result in significant weight loss, particularly around the midsection. - Skin Health: Lowering sugar intake reduces the binding of sugar to collagen, which helps prevent wrinkles and loss of skin elasticity. - Improved Metabolic Health: Cutting out refined sugar helps prevent or manage age-related conditions like diabetes, obesity, and high cholesterol. - Stable Mood and Energy: Removing sugar prevents blood sugar crashes, reducing fatigue and mood swings.  Strategies for Success - Prioritize Protein and Fiber: Swap sugary breakfasts for options high in protein and fiber to reduce cravings. - Read Labels: Be diligent about checking ingredient lists, as hidden sugars are in many packaged foods. - Hydrate: Increase water intake to help kidneys flush out excess sugar. - Swap Smart: Choose whole fruits instead of juice or processed snacks. - Understand Cravings: Evaluate if hunger is actually thirst or a need for comfort, and address it accordingly.  Common sources of refined sugar to avoid include sodas, processed snacks, candies, and many condiments. No, this doesn't mean we need to stop living. It means we need to start living better. 💪🏼 Watch for more info on how refined sugars and high fructose corn syrup can REALLY mess your system up if your over 30, over 50, and 60+. You won't want to miss it.

I want to tell you a story that happens almost every week in my world. A woman comes to me exhausted. She has a cabinet full of supplements she doesn't understand, three different workout apps she feels guilty for not using, a sleep tracker yelling at her every morning and a social feed full of women doing ice baths at sunrise and drinking something green that costs a ton. And she says to me…. “I feel like I'm failing at wellness.” That sentence used to break my heart but now I'm angry… and I am shouting it like I am leading an army of crusaders. I am so done with the overstimulation and biohacking “Bros” peddling things to us all. The wellness industry right now is louder and more confusing than it has ever been. Every scroll promises a shortcut, a gadget and some miracle in seven days. It may sound scientific but underneath all of it is marketing theater designed to make you feel behind. The problem is that the basics have been buried under glitter. Im going there because you know SOULFIRE has been all about a natural approach to the healthiest bodies in the industry..And it is still the same… Sleep, food, strength training, walking, stress management and the Art of Consistency!! But this isn't glitzy enough… They don't trend. Nobody is getting famous posting about going to bed on time. But these fundamentals quietly running everything in your life. I had a client who was convinced her metabolism was messed up. She had tried everything. Fasting windows that didn't match her life, and workouts so aggressive she dreaded them. Her stress was through the roof and her sleep was a mess, but she kept chasing the next shiny thing because she thought the answer had to be complicated. We did something radical. We simplified. We fixed her sleep schedule. We added two short strength sessions she could actually stick to. We walked every day. We cleaned up her meals without turning them into a math equation. We built stress outlets that fit into her real schedule as a working woman with responsibilities.

​Listen up, Boss Lady..Boss Babe... you! ​Before you launch into the frantic, low-vibration juggle with the travel logistics, the endless grocery haul, the noise of family opinions, and the crushing weight of your own outdated expectations, I demand a full, powerful stop. ​This is your moment to drop into stillness and execute an immediate self-audit. ​Your health and transformation goals are non-negotiable this month. They do not get paused; they get protected with the fierce, unwavering energy of the empire-builder you are. ​Your sole assignment today, your billion-dollar question, is this: ​"What is the single most potent action I must take to anchor myself and maintain unshakable equilibrium for the next four weeks?" ​Is it securing that extra hour of deep, restorative sleep tonight so you show up as a powerhouse tomorrow? ​Is it fueling your temple with a structured, abundant breakfast? A decisive move away from 'coffee and vibes' and toward tangible, high-octane energy? ​Is it the high-value, soul-clearing walk that recalibrates your nervous system and generates clarity? Yes!!! ​Is it finally drawing that bold, unapologetic boundary you've been avoiding because you prioritize peace over people pleasing? ​You already hold the platinum level access to the answer. Your challenge isn't knowing; it's the habitual failure to ask the question. ​This week, your commitment must be to stay radically, intimately connected to the unfolding powerhouse woman you are becoming. The one who refuses to abandon her core self simply because her calendar is demanding a higher level of play. ​Your mandate: Do one thing today that profoundly steadies your foundation. ​This isn't just self-care; this is strategic self-leadership. And it counts more than you are currently ready to believe. I've done this for myself because I know this is what I need. Anyone can do ONE THING. What is it that you're doing for your strategic self leadership?

https://open.spotify.com/episode/0xd6kRR7dmhPiotSa60Eav?si=0_83PDP2SzuEipUCzEskFA This podcast with Dr. Attia and Dr. Rachel Rubin is 2.5 hours long. It's an awesome podcast though! Lots of great info.