The Stress and Cortisol Hacks Most People Completely Ignore

When most women think about stress management, the usual tips come to mind: exercise it out, meditate, have a glass of wine, try to sleep better. Some even swear by bubble baths, binge-watching reality TV, or stress-cleaning the pantry at 10 p.m. (hey, no judgment). All of those can help in their own way. But if you’re in the peri-to-post wellness season, your body’s relationship with stress is shifting and it takes a little more strategy.

What many people don’t realize is that cortisol - the body’s main stress hormone - starts in the brain. Your outlook, your daily rhythms, even your first choices in the morning all influence whether your body prepares for fight-or-flight or for calm and balance.

Here are a few of the most overlooked hacks that can make a big difference:

1. Get sunlight in the morning
Natural light tells your body it’s daytime, helping regulate your cortisol rhythm so it peaks when it should (early in the day) and tapers off at night. This simple step can improve sleep, energy, and mood.

2. Hydrate before coffee
Many of us reach for caffeine first thing, but your body actually needs hydration to support cortisol’s natural morning rise. Try drinking water or electrolytes before your coffee, or wait a little while before that first cup. It helps your system wake up naturally.

3. Eat foods that support hormone balance
Whole foods rich in protein, fiber, and healthy fats help stabilize blood sugar and prevent cortisol spikes. On the flip side, processed foods and excess sugar can send cortisol on a rollercoaster that leaves you drained and craving more.

4. Mindset matters most
This one is easy to overlook, but it may be the most powerful hack of all. How you perceive your daily stress tells your body whether it should brace for a fight or relax into safety. A positive, resilient mindset, combined with practical strategies, helps regulate cortisol and sets the tone for how your body responds to everything else.

Why this matters
When cortisol is balanced, you feel calmer, sleep better, have more energy, and see less stress-related weight gain. When it’s not, you may feel anxious, wired but tired, and stuck in cycles of cravings and belly fat.

The good news? Small, intentional habits can reset that rhythm and bring you back into balance.

And if you’re ready to put these hacks into practice but want some guidance, join me for the 5-Day Cortisol Reset happening August 18–22. It’s a chance to experience my coaching program for yourself, with a special focus on managing cortisol through food, movement, and mindset. Click here to learn more.

Meet Cortisol: Your New Frenemy After 40

If you’ve been feeling more anxious, wired at night but dragging all day, or watching belly fat creep in even when you’re eating healthy, you’re not imagining it. Something is shifting and for many women in perimenopause and menopause, that something is cortisol.

Let’s break it down.

What Happens in the Peri-to-Post Transition
As estrogen and progesterone levels begin to decline, the body’s stress response changes. Progesterone, in particular, is known as a calming hormone. It plays a big role in keeping cortisol (your main stress hormone) in check. But when progesterone drops, the body often leans harder on cortisol to manage energy, blood sugar, and inflammation.

Estrogen also has a hand in regulating your nervous system. So as it fluctuates, things like sleep, mood, and temperature regulation can all feel disrupted. This adds more stress on the body and the cycle continues.

What That Feels Like

• Waking up between 2 and 4 a.m. and not being able to fall back asleep

• Feeling “tired but wired” all day

• Gaining weight, especially around your middle

• Experiencing more mood swings, brain fog, or anxiety

• Noticing hot flashes and fatigue get worse when you’re under more stress

If any of that sounds familiar, you’re not alone. These are common symptoms that show up when cortisol is elevated or out of rhythm. And the tricky part is, most women are still being told to just eat less and move more, which can actually make things worse.

What You Can Do
In this season of life, managing cortisol becomes just as important as managing calories or workouts. In fact, it’s the key to everything else working.

That’s why my coaching focuses on:

• Smart workouts that support metabolism without overtraining

• Blood sugar balance through whole food nutrition and intermittent fasting

• Recovery and hydration with tools like magnesium, sleep support, and active rest

• Consistency over perfection so you can sustain results without burnout

When you learn to work with your hormones and nervous system, everything starts to shift. Energy improves. Sleep becomes more restorative. Fat loss gets easier. And you feel like yourself again.

Curious what it’s like to work with a coach who actually gets what your body is going through?

Join me for the 5-Day Cortisol Reset, August 18–22. It's a chance to try my proven coaching program with a special focus on managing cortisol in the peri-to-post wellness season.

You'll learn how to:

• Regulate cortisol and feel calm, clear, and in control

• Cut cravings and increase steady energy

• Build strength with short, effective workouts

• Reduce stress-related weight gain

• Feel empowered with a plan that supports your hormones and your lifestyle

Learn more and register here!

How to Build a Day That Supports Your Hormones (Without Overhauling Your Life)

Some days, things just click and you don’t even realize it until later.

Not long ago, I finished the day feeling calm, satisfied, and surprisingly energized. No crashes, no cravings, no mid-afternoon slump. That’s when it hit me…I had built a day that was super supportive of my hormones, especially cortisol.

And the best part? It wasn’t anything extreme.

Here’s what that day looked like and how you can build your own:

☀️ Morning light + movement: Start your day with a short walk outside if you can. Morning sunlight helps regulate cortisol and gently wakes up your body’s natural rhythm (bonus: it supports better sleep later too).

💪 Strength workout (not stress overload): A 30 minute strength session can go a long way. It helps build muscle and supports healthy hormones without overtaxing your system the way long cardio sessions might. This is a core part of the plan I follow...and coach.

🥤Hydration before caffeine: Yes, coffee still happens, but water with minerals comes first. It rehydrates your body after sleep and helps reduce the cortisol spike that can come from going straight to caffeine.

🍽️ Protein-forward meals: Build your meals around protein and fiber. This keeps blood sugar stable, helps control cravings, and supports steady energy. Grazing on snacky carbs all day? That’s what throws your hormones off track.

⏱️ Fasting window (with intention): If you practice intermittent fasting, be sure to break your fast with a nourishing, balanced meal. The timing matters, but so does what you eat and how much. Under-eating can backfire in midlife.

🧘‍♀️ Downtime matters: Little pockets of rest throughout the day help calm your nervous system and keep cortisol in check. Even five minutes without your phone or to-do list can make a difference.

The truth is, you don’t need a perfect routine. But you can build small habits into your day that support your hormones and help your body feel safe, strong, and steady.

When you do? That’s when things start working again.

P.S. Interested in more information on how I structure my days for hormone support? Click here to see my program,

A Summer Night at Maine’s Only Water Ski Show

If you’re looking for a one-of-a-kind summer night in southern Maine, I’ve got a new favorite to add to your list. On one of the hottest days this summer, we headed up to Sanford to catch the Maine Attraction Water Ski Show Team, the only water ski show team in the entire state. 

They perform for free every Thursday in July at Number One Pond, and while we took the advice to get there early, so did everyone else. We just barely snagged a parking spot and a seat on the wall lining the pond. That seating area is probably the length of a football field, with a center platform for the announcer and show performers. At the far end is the main dock where the skiers launch, prep, and perform some of the larger dance routines.

We brought a blanket from home and picked up sandwiches from Ceres Bakery in Portsmouth to enjoy while we waited for the show to start. There was a nice breeze and the trees lining the pond helped block the sun, making it surprisingly comfortable. A food truck was parked near the main stage if you wanted to grab something on the spot.

The pre-show began 30 minutes before the main event and featured local talent of all ages. One highlight was a dad and his three year old daughter pulling off some impressive strength poses right there in the water.

Then the main show began and it truly transformed the pond into a stage. Skiers flipped, swiveled, and even “barefooted” across the water. There were pyramids of 12 people (yes, 12), including an all-female pyramid, and synchronized dance routines on two massive floating platforms.

The theme this summer? A tongue-in-cheek “Water Skiing with the Stars” competition, complete with Mario, McDreamy, Karen the Real Housewife, and a sparkly Taylor Swift all vying for the coveted buoy ball trophy. The costumes were colorful, glittery, and full of character.

It was funny, impressive, and so different from your typical Thursday night. If you’re local or visiting Maine in July, I highly recommend checking it out. Bring a blanket, a picnic, some bug spray, and your sense of adventure.

Garden Fresh and Summer-Ready: My Go-To Cucumber Pineapple Smoothie

There’s something extra satisfying about blending up a smoothie with ingredients straight from your own backyard. This week I picked the very first cucumber from our garden — a milestone moment for this garden newbie! It felt like summer in a glass when I paired it with frozen pineapple, a little fresh mint, and my favorite vanilla protein.

Here’s the recipe so you can try it too!

🌱 Cucumber Pineapple Smoothie

Ingredients:

• 1/2 cup fresh cucumber*

• 1 cup frozen pineapple

• 1/2 frozen banana

• 1/2 cup water

• Juice of 1/2 lime

• Fresh mint (optional — I used some from the garden!)

• Handful of ice

• 1 tablespoon ground flax seeds

• 1 scoop vanilla FASTer Way protein powder

Instructions: Add everything to a blender and blend until smooth. Pour into your favorite glass or insulated cup and enjoy in the sunshine!

This one’s refreshing, fiber-rich, and packed with nutrients that support digestion and hormone balance - all while tasting like a treat.

Want more recipes like this? Download my FREE Smoothie Recipe Guide here.

*I left the peel on the cucumber for an extra boost of fiber (and less fuss!).

A Slice of Home: Cincinnati Traditions That Never Get Old

Every summer, we make our way back to Cincinnati. We always stay with my mom, who picks us up and drops us off at the airport like the true MVP she is. (Even when that meant leaving her house at 3:30AM for our departing flight...now that’s love.) 

⚾ What We Did:

• This was the first time in almost 10 years that we were home during baseball season and the Reds were actually playing at home, so we made the most of it with a game night alongside my mom, aunt, and BFF. We had amazing seats down the first base line (thank you, Seat Geek!), caught two free t-shirts from the Spirit Team, the Reds won, and the whole night was the best kind of summer nostalgia. Bonus: we landed the perfect parking spot thanks to my aunt - too good to share publicly!

  

• Visited Krohn Conservatory for the Gothic Botanica Butterfly Exhibit. At least one butterfly landed on each of us (me, Mr. C, my mom, and my BFF), and I even ran into a former student and her mom...such a sweet treat.

  

• Took a quick walk over to Mirror Lake in Eden Park after Krohn's for a short break. Too hot to stay long, but a beautiful view while we were there.

  

🍴 What We Ate (When Mom Wasn’t Cooking):

• LaRosa’s pizza and hoagies - my forever favorite. We had it for lunch the day we arrived, grabbed slices at the ballpark, had pizza again our last night, and brought hoagies back to Maine to stretch the hometown flavor just a little longer. Is that too much?!?

  

• Shoreline Social - after the butterfly exhibit, we headed here for burgers and a breeze. The outdoor seating overlooks the Four Seasons Marina and was the perfect mid-afternoon recharge. Fortunately the breeze cooperated so we could enjoy being outdoors.

  

• Cazadores in Milford - a family tradition for Mexican lunch. We met up with my aunt and sister, and while the food was great, the margaritas may have been the real highlight.

  

Love getting home to see my favorite people, revisit my favorite places, and play tourist in between. It’s never long enough. So grateful for family and my BFF for always making time for us. Until next time, Cincy. 💛

The Smarter Way to Eat Carbs in Peri-to-Post Wellness

Not long ago, one of my clients told me something I hear all the time:

“When I first hit perimenopause, I went low carb and the weight just fell off. But I couldn’t keep it up. I missed carbs too much. Then when I tried it again later, it didn’t work the same. I was exhausted, hungry, and the results were painfully slow.”

Sound familiar?

This is such a common story for women in the Peri-to-Post Wellness season. At first, cutting carbs feels like a magic fix. But long term, it’s hard to sustain and even harder to repeat. As hormones shift, your body changes and what used to work can start working against you.

That’s where carb cycling comes in.

Instead of going low carb every day, carb cycling gives your body the benefits of low carb for a couple of days each week, while bringing healthy carbs back in on others to support metabolism, hormone balance, energy, and recovery.

Why it works for Peri-to-Post Wellness:

• As estrogen declines, insulin sensitivity drops, making short low carb phases helpful for fat burning

• But carbs are essential for thyroid health, adrenal balance, and mood, so bringing them back in regularly is key

• Strategic carb intake supports lean muscle, sleep, and workouts: major priorities in this season of life

Back to my client...once she started working with me and learned how to carb cycle, everything shifted. She didn’t feel deprived. She still enjoyed her favorite carbs, just at the right times. And she started seeing results again without burnout or cravings taking over.

Carb cycling creates flexibility, sustainability, and better results. For women in the Peri-to-Post Wellness phase, it’s one of the smartest ways to fuel your body and still live your life.

A Summer Day Date: Perkins Cove Charm and Ogunquit Playhouse Magic

One of my favorite things about summer in Maine is getting the chance to slow down and explore somewhere new. My husband and I finally made it to the historic Ogunquit Playhouse for the first time, and we paired it with a picture-perfect lunch in Perkins Cove for a full summer day date.

We picked a classic for our first show at the Playhouse: Guys & Dolls. But before curtain time, we made our way to Perkins Cove for lunch. I had read about Jackie’s Too, a waterfront spot with amazing views, which is always my favorite. Even though it was a little overcast and chilly for late June, we scored a great table with a front-row seat to the harbor. I ordered a chicken Caesar salad, and my husband went for the eggplant sandwich. Both hit the spot.

After lunch, we wandered around Perkins Cove and popped into a few local shops. We found some sweet treats at Perkins Cove Candies to bring with us on our upcoming trip to Cincinnati. We also strolled over the footbridge, which doubles as a hand-operated drawbridge. Yes, someone actually has to be available and willing to open it manually, which is kind of amazing. We lucked out and got to see it in action.

And of course, there was ice cream. I went with Raspberry Mint Chip and my husband chose Chocolate Brownie. We grabbed a bench by the water and watched the boats come and go while enjoying our scoops. Simple and perfect.

From there, it was just a short drive to the Ogunquit Playhouse, a beloved coastal landmark with a lot of character. If you're a veteran, there’s even a special parking lot right near the entrance, which made getting in and out so easy. We arrived early enough to check out the Gazebo Bar and the Patio Bar before the show. Both were lively and inviting. We ended up sharing a table with a lovely woman from Kennebunk and her sister, and had a great conversation while waiting for the doors to open.

Our seats were in the very back, but the view was just fine, even after everyone was seated. Neither of us had ever seen Guys & Dolls before, but it delivered exactly what we expected - a fun, romantic comedy with a bit of nostalgia. Not going to lie, the first act was long, and we both felt a little sleepy. But a stretch during intermission and a quick restroom break helped me reset, and the second act flew by.

Would we go again? Absolutely. Between the coastal charm of Perkins Cove and the classic Maine theater experience at Ogunquit Playhouse, it was a day date worth repeating.

Shoes or No Shoes for Strength Training? Here’s What You Should Know

Recently I started my upper body workout and realized I never put on my shoes. No big deal for yoga or Pilates, but it got me thinking about strength training. Do we really need sneakers for every workout?

I looked into it, and here’s what I found.

Wearing Shoes can provide support, stability, and protection, especially during heavier lifts or exercises that involve jumping. But they can also limit your ability to engage the floor, reduce foot strength over time, and change alignment without you even realizing it.

Going Barefoot can improve balance, activate more muscles in the feet and core, and help you feel more grounded during lifts. But it may not be the best option on gym floors or when lifting heavy weights that could land on your foot.

So what’s best?
It depends. Some women feel stronger and more confident in sneakers. Others swear they feel more connected and balanced without them. A lot of us land somewhere in the middle—barefoot for core or upper body work, shoes for squats or lunges.

My advice? Try both. Pay attention to how your body feels and choose what supports your strength and stability.

Summer Slimdown Week Recap

The other day I was reading some of my blog posts from when I first started doing the FASTer Way program as a client. We were living in Shenzhen, but home for mrC's recurrent training on day 1. Back then I was so confused about macros and tracking, but it was fun reading my weekly recaps.

So I'm bringing them back starting with Summer Slimdown Week!

As a coach, this week is a chance for me to share a sneak peek of the program with people. For my VIP clients (and me because I'm also a VIP member) it is a chance to kickoff summer by tightening things up for 5 days. A little reset.

My goals for the week: follow the meal plan as closely as possible and add peloton intervals 3x. I'm mainly adding the peloton rides for the low impact cardio (to make my knee happy) and for the extra sweat. I feel like I don't sweat as much since menopause started.

Here's how mine went:

Monday - Progressive HIIT + bonus core + 10 minute peloton intervals + dog walk. I did the Extra 10 Tabata Ride. I don't need a ton more cardio after doing a HIIT workout. Tuned into the Slimdown Week kickoff training at noon highlighting why we need to eat more protein for fat loss and the power of intermittent fasting. Followed the meal guide.

Tuesday - Day 1 of summer break from my part time job as a PreK assistant teacher! Had an early appointment with my dermatologist and she took a skin biopsy off my back. I decided to make it a rest day after that. Spent the day cleaning the house, doing laundry including bedding (ours and the dogs), and taking dog walks. My core was sore from yesterday's bonus core workout. The Day 2 Slimdown training highlighted how rotating your carbs keeps your metabolism on fire. Followed the meal guide. 

Wednesday - Total Body + bonus ab circuit + 15 minute peloton intervals + dog walk. Strength training day! These have become my favorite days. We are doing straight sets with time under tension this month. 15 Minute HIIT Ride was so good. I marked it as a favorite. Watched Slimdown day 3 training, Eat This, Not That with some of our head trainers highlighting the best ingredients for fat loss and reducing inflammation when stocking your pantry and how to make a healthy protein dessert! Did not follow the meal guide, mainly because I need to go to the grocery, but I did hit my macros.

Thursday - Upper Body + 15 minute peloton intervals + dog walk. Another strength day. My triceps were screaming from the abuse today. I did 15 Minute Tabata Ride and it was tough with a 2:1 format. Whole Foods haul to restock for the rest of the week, but wasn't motivated to prep meals. Did not follow the meal guide for today but had meal guide leftovers!

Friday - Rest day + bonus core. Final Slimdown bonus core workout had my favorite, dead bugs. Such a great exercise. It was a super windy day and Moose did not like it one bit. He was my little shadow all day. I took the dogs for walks and worked in the garden - watered, trimmed the tomatoes and harvested some mint and cilantro. Joined an afternoon OG Coach call - just a chance for us to check-in with our own wins and questions. Another day not following the meal guide but hitting macros for the most part.

Saturday - Leg Day + 10 minutes peloton sprints + dog walk. Final strength day of the week and as usual it was challenging but good. Chose my weights so I could focus on my range of motion. My legs only had 10 minutes of energy left in them, so I just did a Free Ride with some Tabata speed bursts. 20 seconds work and 40 seconds rest. Followed the meal guide 50/50 - broke my fast with the FW Raspberry Banana Smoothie bowl, but made GF pasta for dinner.

Sunday - Mobility + yoga for sore glutes + dog walk. I was moving slowly after yesterday's leg day. Not sure which move left my glutes feeling so sore, but they were talking to me. The stretching definitely helped. Followed the meal guide today and prepped some protein for the week ahead.

How do you prep for the week ahead?

What’s Growing in My Garden (and Why It’s Good for You Too)

When we bought our house, it came with garden boxes already in the backyard. I loved the idea of growing our own food, but for the first two summers, I prepped the beds and never actually planted anything. I didn’t know where to start and didn’t want to mess it up.

Last summer, we finally decided to just try. We planted a few things, learned a lot (like why mint should always be in its own container), and now we’re in our second season of actually growing things. Still learning, still experimenting, but already loving the payoff.

This year, we have a mix of herbs and veggies that are both delicious and functional, especially for midlife wellness. I even added a small garden box on the deck just for the mint and rosemary. It’s close to the kitchen, which makes it super convenient when I want to snip something fresh. I also use propagation jars indoors to keep clippings vibrant and ready to toss into meals or drinks.

Here’s what we’re growing and why I love it:

Tomatoes
These are rich in antioxidants like lycopene, which support heart health and reduce inflammation. I love them sliced on top of grilled burgers. 

Cucumbers
Hydrating and great for digestion, cucumbers are a go-to for cooling down in the summer. I add them to big leafy salads. They’re also great in infused water to help keep your skin and gut happy.

Cilantro
This herb does more than flavor your food. It supports detoxification by helping the body eliminate heavy metals and other toxins. I mix it into homemade salmon burgers or sprinkle it on top of grain bowls for a fresh, zesty finish.

Rosemary
Rosemary is rich in antioxidants and supports cognitive function, which becomes especially important during the menopause transition. I toss it with veggies before roasting. 

It also works great in a DIY mosquito repellant jar when we’re outside in the evenings. 

Mint
Mint is a summer staple for me. It helps soothe digestion and adds a burst of freshness. I use it in smoothies, fruit salads, mocktails, and herbal teas. 

Starting small and growing what you’ll actually use makes gardening feel more doable. And for midlife women, adding fresh herbs and produce to your meals is one of the simplest ways to boost nutrition without overcomplicating things.

What’s growing in your garden this summer? Or is there something you’ve been thinking about trying? I’d love to hear what you’re planting, prepping, or harvesting. Share in the comments!

Healthy BBQ Swaps That Still Taste Like Summer

We just fired up the grill for the first time this summer and let me tell you, nothing says “season’s here” like that first batch of grilled burgers. But there was a time when I didn’t feel this excited about BBQ season. I used to leave cookouts feeling bloated, tired, and like I had to start over again the next day.

Even when I tried to make “healthy” choices, I often ended up nibbling around the main dishes and feeling unsatisfied, only to snack later at home. Sound familiar?

These days, I come prepared. I focus choosing simple swaps that still taste like summer but don’t leave me feeling inflamed, foggy, or off track the next morning.

Here are a few of my go-to strategies:

1. Protein First
Grilled chicken, grass-fed burgers, shrimp skewers, or salmon are flavorful and satisfying. I usually skip the oversized bun and load up on avocado or lettuce wraps for extra fiber and healthy fat.

2. Smarter Sides
Instead of the usual potato or pasta salad, I go for sides that feel lighter but still satisfy. Think air-fried sweet potato fries with sea salt or grilled veggie skewers. I also love watermelon-cucumber salad with fresh mint and lime for something refreshing and hydrating.

3. Better Treats
I love having something sweet that doesn’t derail my energy or digestion. Protein popsicles or a colorful fruit platter are usually a hit and easy to prep ahead.

4. Hydration Matters
I skip the soda and sweet cocktails and go for sparkling water with fruit or a mocktail with electrolytes. Staying hydrated helps me feel my best through long, sunny afternoons.

BBQ season doesn’t have to be about restriction or guilt. With just a few smart choices, you can enjoy the fun, feel good about what you’re eating, and still keep your progress moving forward.

Ditch the Gym (Sometimes): 3 Summer Activities That Count as a Workout

If you’ve been craving a break from the gym this summer, let me offer you some permission: your movement doesn’t have to happen inside four walls to count.

In fact, for women navigating the menopausal transition, swapping one traditional workout each week for something fun, fresh, and outdoors can actually support your body in ways that feel more energizing and less depleting.

These are my top three favorites, and they’ve all earned a regular spot in my summer routine:

1. Pickleball with friends
Pickleball is hands-down my new favorite summer activity. I play with the ladies from Portsmouth Women's City Club and we have a blast. It’s sneaky exercise, with quick bursts of movement, agility, and laughter built in. What I love most is how it gets my heart rate up and keeps me moving without feeling like a workout. For women in midlife, that combination of movement and joy is gold for stress reduction and hormone balance.

2. Trail Walks and Hikes with the Dogs
Long walks with Quincy and Moose are one of the simplest ways I keep my body moving, especially when we find trails with water views. Getting outside, breathing fresh air, and climbing gentle inclines is great for your legs and heart health. It’s also grounding, which helps regulate cortisol. When hormones are shifting, activities like this are a powerful way to stay active without overstressing your system.

3. Paddleboarding on the Seacoast
Paddleboarding is something I miss deeply from my years living in Hong Kong and Hawaii. It works your core, arms, and balance, but it also connects you with nature and rhythm in a way few other workouts do. I would love to get back on the water here on the Seacoast this summer. For anyone looking to cross-train without high impact, this is a beautiful option.

Why This Matters
During perimenopause and menopause, your body becomes more sensitive to stress, including physical stress from intense workouts. That doesn’t mean you stop strength training or challenging yourself, but it does mean learning when to mix in movement that supports recovery, reduces inflammation, and boosts mood without wearing you out.

Subbing in one of these activities once a week can help you stay consistent while giving your body and mind exactly what they need. Plus, it's just fun to embrace summer activities with friends and family!

Why This One Nutrition Shift Gets Results for Women Over 40

Here’s a truth I wish more women heard sooner: just because something used to work for your body doesn’t mean it still should.

If you’re in or heading into perimenopause or menopause and have been eating “healthy” but notice your body changing in ways you'd rather it not, it might be time to step back and really listen to your body.

Hormonal shifts in midlife can bring on subtle (or not-so-subtle) symptoms:

• Weight gain, especially around your midsection

• Low energy or trouble sleeping

• Digestive issues

• Mood swings or anxiety

• Cravings you never used to have

• Feeling inflamed or puffy, even when you're “doing everything right”

These are signals, not failures. When we ignore them or keep pushing forward with outdated nutrition habits, things tend to get worse, not better.

One of the most effective and immediate shifts you can make? Moving away from processed foods and embracing whole food nutrition.

Whole foods support your hormones. They help regulate blood sugar, reduce inflammation, and give your body the raw materials it needs to function well. In contrast, processed foods, even the ones labeled as healthy, often contain hidden sugars, seed oils, and additives that stress your system, especially during this hormone-sensitive phase of life.

When you shift to meals built around protein, fiber-rich carbs, and healthy fats, your body starts to recalibrate. You’re more satisfied. Cravings fade. Digestion improves. Your energy actually lasts.

If you’ve been noticing changes and brushing them off, consider this your sign to tune in and make adjustments sooner rather than later. The earlier you support your body through the transition, the better you’ll feel long term.

It doesn’t have to be complicated. It just has to be consistent and focused on what your body needs now, not what used to work years ago.

If you'd like a roadmap to get you through peri and menopause, let's work together. Learn more about my coaching program here.

This Festive Acai Bowl Is the Healthy Holiday Treat You’ll Actually Look Forward To

Every time a USA-themed holiday rolls around - Memorial Day, the Fourth, Labor Day - I love leaning into the red, white, and blueberry vibes with a refreshing, hormone-friendly treat that feels just as fun as it does nourishing.

Enter: the festive acai bowl. It’s cool, creamy, antioxidant-packed, and totally customizable. And yes, I made mine into a little fruit flag because why not make it cute and good for you?

Here’s why I love it (and why my midlife clients do too): acai is rich in antioxidants, supports energy, and delivers that summer-sweet flavor without the blood sugar crash. The spinach adds fiber and nutrients you’ll never taste. The protein keeps it balanced and satisfying. It’s the kind of thing that looks like a treat but fuels like a meal.

If your mornings have been heavy, your energy is dragging, or you’re just tired of the same old protein shake, this is a fun way to mix things up without sacrificing your goals.

Here’s how to make it:

Acai Base
1 frozen acai packet
½ cup Unsweetened Almond Milk
1 scoop vanilla protein powder - I use FASTer Way Hydrobeef
1 cup frozen wild blueberries
1 handful organic baby spinach

Fruit Toppings (pick your faves):
Sliced bananas, strawberries, blueberries, mango, pineapple, kiwi

Optional Extras:
Vanilla granola, coconut flakes, chia seeds, flax seeds, cocoa nibs, mini chocolate chips, peanut butter, honey

Instructions:
Blend the acai packet, milk, protein, blueberries, and spinach until smooth. Pour into a bowl, top with fresh fruit and any extras that make you smile. Serve immediately.

This is one of those easy wins that hits all the marks: fun, functional, and full of feel-good ingredients. Let me know if you make it...and tag me in a pic if you go for the flag version -> @amycainefitness

Feeling Sluggish and Stuck? A Simple Spring Reset Could Be Just What You Need

Let’s be real for a minute...if you’ve been feeling bloated, tired by 2 p.m., and caught in a cycle of sugar and caffeine just to keep going, you’re not alone. This time of year always brings a fresh sense of motivation, but it can be hard to harness that when your body is feeling off.

That’s where a simple spring detox comes in. Not a crash cleanse or a week of nothing but green juice. I’m talking about a realistic, food-first reset that gives your digestion a break, supports natural detox pathways, and helps you feel like yourself again.

I know this because I’ve been there. Last spring, after months of feeling puffy and bloated, I finally decided to do a gentle detox. Nothing extreme, just focusing on whole foods, hydration, removing a few common toxins, and supporting my body with the basics. Within days, I noticed my energy coming back, my cravings easing up, and my digestion feeling more regular. That reset helped me feel like me again, and it reminded me how powerful those small, intentional shifts can be.

Here’s the thing: when your body is overloaded, it shows up as fatigue, brain fog, cravings, poor sleep, stubborn weight, and just feeling blah. And for my midlife clients, those symptoms can hit even harder thanks to shifting hormones. It’s not about punishment, it’s about tuning back in. When we clean up what we’re putting in, we start craving better things. Energy goes up. Bloating goes down. Skin clears. Sleep improves.

This kind of detox is really about nourishing, not depriving. Think real food, targeted support, hydration, and a little extra intention for a short stretch of time. It’s amazing what a few days of dialing things in can do, not just physically, but mentally too.

I can help you start your detox with this free Spring Detox Guide. You’ll get 12 simple strategies to support your metabolism, tips to reduce toxins in your daily routine, bonus smoothie and mocktail recipes, and hydration and movement tips to get things flowing.

If your body’s been asking for a reset, this could be your sign. Let’s get you back to feeling energized, clear-headed, and craving the good stuff.

The Surprising Reason You're Always Hungry (Even When You're Eating “Healthy”)

Let’s talk about hunger. Real, nagging, mid-afternoon snack-drawer kind of hunger. If you’re someone who feels like you’re doing everything right (eating clean, watching portions, skipping dessert) but you’re still hungry all the time, I want you to know: you’re not broken. You’re just underfed in the one way that matters most.

When I first started trying to “eat healthy” in my 40s, I did what most women do: I cut calories, skipped snacks, and tried to rely on willpower. And I was always hungry. I’d finish lunch and still find myself poking around the kitchen an hour later. I told myself I needed more discipline. What I actually needed was more protein.

This is where something called protein leverage comes in. It’s the idea that your body has a set threshold for how much protein it needs in a day, and until you hit that target, your brain will keep signaling hunger. Yes, even if you’ve already eaten a full plate of food. Your body is smart. It knows that protein is essential for building muscle, balancing hormones, and supporting metabolism. And it’s going to keep nudging you until you get there.

What happens when you don’t hit your protein goal? You keep eating. Usually carbs and fats, because those are easier to grab. That’s when cravings kick in and it becomes harder to feel in control of your choices. It’s not about willpower...it’s about strategy.

Once I shifted my focus to adding more protein, not restricting more calories, I finally stopped feeling out of control around food. My cravings didn’t magically disappear overnight, but I stopped chasing the next snack because my meals actually satisfied me. It was a game-changer.

So if you’re trying to lose fat, feel better, and stop thinking about food all the time, don’t start by cutting calories. Start by adding more protein.

You might be amazed what shifts.

Learn more about my coaching program here.

Meal Prep Hacks for Busy Women Who Want to Eat Well Without Stress

Let’s have some real talk about meal prep for a minute.

I used to think meal prep meant spending my entire Sunday stuck in the kitchen, covered in Tupperware lids and chopping onions until I didn’t even want to eat anymore. 🙃

But thankfully, I’ve learned it doesn’t have to be that way.

Meal prep can be simple, flexible, and a massive stress-saver — especially if you’re working toward fat loss, strength goals, or trying to balance hormones in midlife (aka navigating that magical combo of cravings, fatigue, and not knowing what your body wants from you anymore).

Let’s break it down.

Why Meal Prep Actually Matters (Especially in Midlife)

Here’s the thing: the less you have to think about food during the week, the easier it is to eat in a way that supports your goals.

And when you're trying to build muscle, lose fat, or just feel good in your clothes again — that matters.

Meal prep helps you:

• ✅ Stay consistent with energy (no more afternoon crashes and emergency snack runs)

• ✅ Hit your macros — in other words, get the right balance of protein, carbs, and healthy fats your body needs to feel good, build muscle, and burn fat

• ✅ Reduce decision fatigue — so you’re not staring into the fridge at 6pm thinking, “Ugh. Now what?”

My Favorite Meal Prep Hacks (That I Actually Use)

You do not need a spreadsheet or 17 matching containers to meal prep. You just need a few go-to strategies that make eating well easier during the week.

Here are my top hacks — real-life approved:

1. Prep protein first.

Grill, roast, or slow cook 2–3 types of protein at the start of the week. Think: shredded chicken, ground turkey, salmon filets. Mix and match with veggies, wraps, bowls, salads — done.

2. Wash and chop your veggies.

You don’t have to cook them all — just prep them. Have them ready to roast, stir-fry, or toss into salads or omelets. Trust me, future you will be grateful.

3. Make one big breakfast option.

Try overnight oats, egg muffins, or Greek yogurt parfait jars. Breakfast on autopilot = one less thing to think about in the morning.

4. Snack boxes are your friend.

Pull together a couple of grab-and-go high-protein snack packs. Cottage cheese cups, beef sticks, hard-boiled eggs, fruit, protein bars — done.

5. Don’t overcomplicate it.

You don’t need to prep every single meal. If you have 2–3 meals and a few staples ready, that’s a win. Progress > perfection.

Meal Prep Is an Act of Self-Respect, Not Restriction

I know a lot of women who have a love/hate relationship with food prep.
They want to eat well, but they don’t want their life to revolve around it. And that’s exactly why a simple meal prep system is such a game-changer.

It’s not about control. It’s about having options that support your body, your goals, and your energy — especially when life gets busy.

Meal prep is just one way you can show up for yourself. Not with perfection, but with preparation.

Want Help Making This a Habit? I’ve Got You.

Inside the FASTer Way program, I teach women how to make simple, sustainable nutrition work — with macro tracking that isn’t overwhelming and meal prep that makes life easier (not more complicated).

If you’re ready to finally have a system that helps you feel energized, strong, and confident all summer long…

👉 Join my next coaching group — we’re keeping it real, keeping it doable, and yes... keeping it delicious.

Bridging the Gap: How I Use Protein Powder to Boost Strength, Energy, and Fat Loss

If you are trying to build strength, feel more energized, or lose stubborn fat, especially around midlife, getting enough protein is a game-changer. But let’s be honest — hitting your protein goals every day can feel overwhelming, even when you know how important it is.

That is exactly why I use protein powder. It is not about replacing real food or chasing a quick fix. It is about bridging the gap when real life gets busy and a high-protein meal just is not happening.

For women in midlife, protein becomes even more critical. It supports lean muscle growth, balances hormones, stabilizes blood sugar, and helps keep cravings at bay. Without enough protein, you are not just missing a number — you are missing out on real, lasting results.

So how much protein should you aim for?
While everyone's needs are a little different, a good general target for midlife women is about 100–120 grams of protein per day, depending on your size, goals, and activity level.
At each meal, that usually looks like 25–30 grams of protein to help keep blood sugar steady, support muscle maintenance, and keep you feeling full and satisfied.

Over the years, I have found a few simple ways to make protein powder part of my everyday life. Here are three of my favorite go-to options:

1. Quick Protein Shake:
The classic. I blend protein powder with almond milk, a handful of frozen blueberries, a little spinach, and sometimes a scoop of flax or chia seeds for extra fiber. It is my go-to when I am not really hungry or don't feel like cooking.

2. No-Bake Protein Bars:
Perfect for busy weeks. I mix protein powder with oats, a little nut butter, honey, and mini chocolate chips, press it into a pan, and cut into bars. They feel like a treat but keep me fueled between meals.

3. Protein Pancakes:
These feel like a weekend splurge but are packed with nutrients. I mix protein powder with a mashed banana, an egg, and a splash of almond milk to make a simple batter. Top with a little almond butter or berries and it is the perfect balance of comfort and fuel.

4. Protein Ice Cream:
This one has been a game-changer for my sweet tooth. With just a few simple ingredients and a blender, you can make creamy, delicious ice cream that fits your goals without the sugar crash. It is an easy way to hit your protein target while feeling like you are treating yourself.

Want some of my favorite protein ice cream recipes?
I've got a FREE guide you can grab here: Get the Protein Ice Cream Guide

The truth is, fitting in enough protein does not have to be complicated or stressful. It just takes a few smart habits that work with your life, not against it. And when you get it right, you will feel the difference — more strength, more energy, and better results without extreme measures.

If you are ready to make nutrition simple, sustainable, and effective, you are going to love how we approach it in my coaching program.