One of the most common things women say in their 40s and 50s is: “I used to sleep great. Now I wake up constantly.” Hormones certainly play a role. But sleep disruption in midlife is usually influenced by several different systems working together. Hormones and Sleep Estrogen and progesterone both support sleep in different ways. Progesterone tends to have calming effects on the brain. Estrogen helps regulate body temperature and neurotransmitters involved in sleep. As these hormones fluctuate during perimenopause, sleep can become lighter and more fragmented. But hormones are rarely the only factor. Blood Sugar and Night Waking Blood sugar swings can wake the body in the middle of the night. If blood sugar drops too low, the body releases cortisol and adrenaline to bring it back up. This can trigger: waking around 2–3 a.m. night sweats racing thoughts Stabilizing blood sugar during the day often improves nighttime sleep. Liver Health and Inflammation The liver performs much of its metabolic and detoxification work overnight. Alcohol, inflammation, and metabolic stress can all disrupt this process and fragment sleep. Supporting liver health often improves sleep quality as well. Sleep Apnea in Midlife Sleep apnea becomes more common as women age. Symptoms may include: snoring morning headaches daytime fatigue feeling unrefreshed despite adequate sleep A sleep study can be extremely helpful for women who suspect this may be contributing to poor sleep. Environmental Supports That Help Often the simplest changes make the biggest difference. Helpful sleep supports may include: a cool bedroom a very dark room consistent sleep and wake times a calming wind-down routine reducing screens at night Some women also benefit from magnesium glycinate, glycine, or L-theanine. Sleep tracking devices can also provide useful insights into patterns and habits. The Bigger Picture Sleep is when the body: repairs tissue regulates hormones clears waste from the brain strengthens the immune system In many ways, sleep is the foundation of metabolic and hormonal health. When sleep improves, everything else tends to get easier.

Most sleep advice focuses on nighttime routines. But sleep actually starts the moment you wake up. The most powerful signal your body receives each day is light . Morning light tells your brain that the day has begun. That signal sets off a cascade of biological events. What Morning Light Does Light entering the eyes sends information to the brain’s master clock. This triggers several changes: cortisol rises to help you wake up body temperature increases metabolism activates alertness improves Morning light also starts the timer that tells the body when to release melatonin and other key sleep signals later that evening. Early AM light sets the countdown clock for when our bodies will begin to reach the threshold and be ready for sleep again. Often roughly 12-13 hours from the time we wake up, our bodies are ready to begin winding down. Without morning light, circadian rhythm can slowly drift later and later. Circadian Rhythm and Metabolism Circadian rhythm regulates more than sleep. It also influences how the body handles food. Generally speaking: insulin sensitivity is highest earlier in the day digestion is strongest earlier in the day late-night eating is more likely to promote fat storage Aligning food intake with daylight hours often improves energy, metabolic health, and sleep quality. Subtle Signs Your Rhythm Is Working When circadian rhythm is aligned, the body often shows a few reliable signals. One is waking up hungry . That means your body burned through stored fuel overnight and is ready for food. Another is morning libido or sexual arousal . This reflects the natural overnight rise and fall of hormones. These signals are often overlooked, but they can tell us a lot about metabolic and hormonal health. Simple Morning Anchors You don’t need an elaborate routine. A few basic habits can support circadian rhythm: step outside for morning light move your body early in the day eat protein + fiber at breakfast (within 60-90 min of waking) keep caffeine earlier in the day (before 11am and ideally less than 8 oz) These signals help the body stay synchronized with the natural light-dark cycle. Rhythm Creates Stability Many women focus only on fixing sleep at night. But the foundation of good sleep is often built in the morning. Morning light is the first domino.

A common comment I hear from women is this: “I still get seven hours of sleep.” The assumption is that if the total hours add up, sleep should be fine. (I know I've been guilty of this thought process before!) But sleep physiology doesn’t work that way. Not all hours of sleep are equal. The timing of sleep  matters just as much as the duration. The Deep Sleep Window Sleep cycles through different stages throughout the night. The most restorative stage is called deep sleep , sometimes referred to as slow-wave sleep. This is when the body does the majority of its physical repair. Deep sleep occurs mostly in the early part of the night --before midnight. When bedtime shifts later — midnight or later — that deep sleep window becomes much smaller. You may still get enough hours of sleep, but the most restorative part of the night gets cut short. The earlier you're in bed before midnight (9pm or 10pm), the greater chance of getting the deep sleep window you need. What Happens During Deep Sleep Deep sleep supports several systems that become increasingly important in midlife. Hormones Growth hormone is released during deep sleep. This supports tissue repair, muscle recovery, and fat metabolism. Metabolic health Sleep loss increases insulin resistance and disrupts appetite hormones. Immune function The immune system rebuilds and regulates inflammation during deep sleep. When deep sleep is consistently disrupted, the body loses one of its most important recovery periods. Repair + Restoration Deep sleep is also the time our bodies do much of the repair and restoration work we need to keep muscles healthy and our bodies working well. Why This Matters More in Midlife As estrogen and progesterone begin to fluctuate, sleep naturally becomes lighter and more fragmented. At the same time, women are entering a phase of life where metabolic and cardiovascular risks increase. Deep sleep becomes even more important. Protecting the early part of the night can make a significant difference. Practical Ways to Protect Deep Sleep Sleep environment matters more than most people realize. Things that often help include: keeping the bedroom cool having a consistent evening, low-light routine Going to bed before 10:30pm making the room very dark minimizing noise or using steady white noise avoiding alcohol; alcohol can cause sleep disruptions for days after even 1 drink stopping food two to three hours before sleep Some women also find benefit from supplements like magnesium glycinate, glycine, or L-theanine. But the foundation is always rhythm and environment.

Every March we lose an hour of sleep and gain more daylight. Most people just grumble about the time change. But biologically, this time of year is actually an opportunity. More daylight and warmer temperatures naturally push our bodies toward healthier rhythms — if we let them. Your body runs on an internal clock called the circadian rhythm. This rhythm regulates sleep, hormones, metabolism, immune repair, and even mood. For most of human history, this rhythm was simple: light meant awake and active, darkness meant sleep. Modern life has complicated that system. Artificial light, screens late at night, irregular schedules, late dinners, and chronic stress all send mixed signals to the brain. Over time, the body loses the rhythm it was designed to follow. When that rhythm gets disrupted, women often notice things like: trouble falling asleep waking between 2–4 a.m. feeling wired but tired brain fog weight gain worsening hormonal symptoms Most women assume this is just “hormones.” Sometimes it is. But very often the deeper issue is that the body has simply lost its rhythm. What’s Actually Happening During Sleep Sleep is not one continuous state. It cycles through several stages throughout the night. A healthy night typically includes 4–6 cycles of: light sleep deep sleep REM sleep Deep sleep is the most physically restorative stage. REM sleep is where the brain processes memory, emotion, and learning. The body naturally spends more time in deep sleep during the first half of the night . Which means the timing of sleep matters just as much as the number of hours. When bedtime gets pushed later and later, we often miss the most restorative part of the night. Why Deep Sleep Matters So Much Deep sleep is when the body performs many of its most important repair functions. During deep sleep: growth hormone is released muscles repair immune cells regenerate inflammation decreases the brain clears metabolic waste When deep sleep declines, we often see increases in: insulin resistance weight gain chronic inflammation cardiovascular risk cognitive decline Sleep is not passive rest. It’s active repair. Signs Your Circadian Rhythm Is Working The body actually gives subtle clues when things are working well. Two of the most reliable signals are: Waking up hungry Your metabolism has burned through fuel overnight and is ready to eat. Waking up with libido or sexual arousal Hormones have followed their natural overnight rhythm. These signals may sound surprising, but they’re strong indicators that your body’s internal clock is functioning the way it should. A Few Simple Ways to Reset Your Rhythm The goal isn’t perfection. It’s consistency. A few simple anchors can make a big difference: get outside within an hour of waking for natural light aim for consistent sleep and wake times dim lights in the evening limit screens before bed stop eating two to three hours before sleep move your body during the day Your body wants rhythm. Sometimes it just needs clear signals to find it again.

You want to have a quick easy breakfast you can make in 5 min or the night before and grab/go? You want a quick, easy breakfast you know will hit your macro targets before 9am? Keeping your blood sugar stable, your mood level, and your hormones and gut happy? You want a quick, easy breakfast you know will hit your macro targets that also taste amazing? So amazing you actually crave it?? Or you can change it up enough that you get something a little different every time? I got you covered. I call this the mid-life unicorn breakfast. I could eat this for days. It keeps me full, keeps my guts happy, my blood sugar stable and it totally feels good to know I've hit my first macro targets of the day before I roll out the door!! I have made a chia seed yogurt mixture for a few years and it was always "fine". That all changed in April. We were staying at a hotel in Paris and they served this sauce to top your yogurt. Every single one of us tried it and were immediately trying to figure out how we could replicate it at home. In May, I was responsible for a Senior Brunch for a bunch of teenage girls to celebrate those graduating. I decided I'd really test this out with them and they LOVED it. So now, I'm sharing this deliciousness with you. Lucky for us mid-life women, this recipe is as nutritious as it is delicious and hits so many of our targets in one meal, it's almost too dreamy to be true! Cast of characters: Elizabeth's Granola (Original flavor only). Clean. Perfect little topping. Ground flax. Fiber, Omegas. What's not to love? Vital Collagen Protein Powder OR I have also used Dr KelleyAnne's Vanilla Bone Broth powder...both work equally well. Collagen for soft tissue support and protein--aka amino acids which we all need. Chia Seeds--fiber, protein. These little things are true powerhouses! Siggi's Plain + Vanilla yogurt. They make some with a little fat in it, this happened to be BOGO at Publix this week and what my instacart shopper grabbed. The Fruit sauce which I'll share below I made 2 jars of this sauce to keep in the fridge this week for easy breakfasts. In a single serve blender cup blend: 1/3 c frozen passion fruit 1/2 c frozen raspberries 1/3 c frozen wild blueberries Blend until it's liquid (you may need to thaw them in a dish first) Store in a jar in the fridge until you're ready to use it. For the Yogurt: 1 container of Siggi's plain and 1 container of Siggi's vanilla--blend them together in a large bowl and divide into the 2 containers. So now you have a 50/50 mix For your new favorite breakfast you'll need: 1 1/4 c 50/50 yogurt mix * 2 Tbsp chia seeds ** 1 Tbsp ground flax 1 Tbsp pistachios 1 Tbsp pepitas 1 Tbsp Elizabeth's original Granola 2 Tbsp collagen powder 1/2 of your fruit sauce (or less if you want it to stretch longer...but don't be stingy, you want the good stuff!!) Instructions: Mix in the 2 Tbsp chia seeds into the yogurt. Stir well. Add in flax and collagen powder. Stir well. Top with 1/2 your blended fruit sauce Sprinkle the top with pepitas, pistachios (these are perfection in this dish) and granola. Optional additions: fresh berries (more fiber), chopped pecans Other variations: layer it with the sauce and toppings in jar to make a yogurt parfait! Want more oomph? Try one of these options -- Add 2 more Tbsp collagen powder for another 8-9g protein Add 2 Tbsp chopped pecans (so tasty) Add another tablespoon of chia seeds to the fruit sauce you're using and you'll get 3g more fiber, 50 cal, 3 g healthy fats, 1.5 g protein! Use just plain Siggi's for lower sugar and carbs--honestly you won't miss the sugar, I promise!! Macro totals for the yogurt as prepared in the main recipe: Calories: 424 Fat: 15.5 g Protein: 50g Fiber: 12g Carbs (net): 29g Added Sugar: 5g This was made the night before and hauled with me to early morning swim team practices!

If you crave the sweet/salty combo of peanut butter + chocolate but also want to maintain your health goals, this is a total win-win option. These are super quick to mix together and make the perfect grab-n-go snack when you just need that little treat. The recipes makes approx 12-14 servings. They can be made gluten-free, dairy-free and can be part of a keto-friendly food plan. The roasted quinoa adds a little rice-krispy style nostalgic crunch, while the dark chocolate and minimally-sweetened peanut butter bring the grown-up flavors. These have been a big hit in our home, even among the less health-conscious members. 10/10 recommend. **Adapted from Ambitious Kitchen Ingredients 1/4 cup uncooked quinoa 1 teaspoon melted ghee, butter or avocado oil* (for dairy-free) 1 teaspoon pure maple syrup 3/4-1 cup all natural drippy peanut butter (Smuckers is a great option) 2 tablespoons pure maple syrup 1 teaspoon vanilla extract (or 1/4 tsp vanilla bean powder) 2 tablespoons gluten free oat flour (rolled oats, ground up in blender) 2 Tbsp chia seeds 1 Tbsp ground flax 2 Tbsp unflavored (or vanilla) protein powder (I like Vital Proteins) 3.5 ounces of 72% or higher dark chocolate (Ghiradelli is my go-to)* 1/2 tsp butter/ghee/avocado oil* (for dairy free) Coarse sea salt, for sprinkling Instructions Add 1 teaspoon ghee/butter/oil to a skillet and place over medium low heat. Once coconut oil melts, add in quinoa and toast for approximately 5 minutes or until the quinoa begins to pop and turn just a slightly golden brown; be sure to stir frequently. Once quinoa is toasted, turn off the heat and immediately add in 1 teaspoon of pure maple syrup; stir for 30 more seconds, then remove quinoa from heat and transfer to wax or parchment paper and spread in an even layer to cool slightly. In a medium bowl, stir together peanut butter, maple syrup and vanilla extract until well combined. Add in oat flour, chia seeds, flax and protein powder and stir to combine. Fold in toasted quinoa. The dough should be soft. (May need to use 1 full cup of PB to get the right consistency) Roll dough into 12-14 balls using a cookie scooper and place on a baking sheet lined with parchment paper. Place in the freezer for 15 minutes. After peanut butter balls have been frozen and are ready to be coated: melt dark chocolate and butter/ghee in a small saucepan over low heat. Alternatively you can melt the chocolate in 30 second intervals in the microwave, stirring at each interval until chocolate is melted. Once chocolate is melted, transfer to a small bowl. Dip each ball in chocolate until it is fully coated. Tip: Place a fork under each truffle and gently place the truffle in the melted chocolate. I always have a spoon with me as well to ensure that I can spoon chocolate over the truffle. Lift the truffle up and tap the fork against the top of the saucepan then transfer to a baking sheet and slide fork out. It sounds easy, but it can be difficult to get truffles to be pretty looking. Sprinkle truffles with coarse sea salt then place in the fridge for 10-15 minutes or until the chocolate hardens. Makes 9 truffles. Feel free to double the recipe if you are making it for a party. Notes *To make vegan/dairy free: Use a vegan dark chocolate bar and the avocado oil option where fats are needed Store in the fridge: feel free to keep these quinoa peanut butter truffles in an airtight container in the refrigerator for up to 2 weeks. Store in the freezer: these truffles will stay good in the freezer for up to 3 months. When you're ready to eat one, let it soften just a bit at room temp and enjoy! Nutrition based on 12 truffles, info per 1 truffle: 8 g fat 6 g protein 3 g fiber

When I was little, my mom would set a cassette player outside, in the hallway, between my room and my brothers' room. She would play various "kids music" at night after tucking us in. My brothers and I laugh to this day, because we can still hear some of those tunes in our heads. One of those songs had lyrics that said: When you have a gratitude attitude, you are the happiest kind of girl or boy Something to that effect. It's been a few years since I've heard it. Of course, as we became teenagers we laughed and joked about these kid songs. However, as a teen I also had a best friend whose mother required her to write thank you notes for every gift or act of service she received. It was a foreign concept to me. As I watched her write those notes or was the recipient of them, I began to develop a more concrete sense of the power of a gratitude attitude. As an adult, I'm grateful for those simple messages and examples that still repeat in my mind. Gratitude is powerful. It's something we should practice daily, not just during the holiday season. So what exactly does it mean to have a gratitude attitude? Being grateful is being thankful for something, but it also involves a willingness to show that appreciation and to return kindness. It is the ability to recognize the many things in life others often take for granted. Recognition could be in written form (gratitude journaling or thank you cards), verbal (telling someone), or a quiet internal thought or reflection (meditation). We all probably have received gratitude at some point in our life from someone else. Personally, gratitude requires some level of humility and vulnerability. It requires one to see beyond themselves, acknowledge they are not able to function alone in this life and openly acknowledge this interdependence. What does a gratitude attitude do for our health? Having a mindset of gratitude is beneficial not only for human relationships, but also for our physical health. According to Mayo Clinic, focusing on that which we have and being grateful for them can: improve sleep boost our immune function regulate our mood lower anxiety and depression minimize chronic pain Wow. In a study with heart failure patients, the group who practiced consistent gratitude journaling for several weeks (along with standard medical care) experienced lower inflammatory markers and increased heart rate variability (HRV) and had a lower recurrence rate of hospitalization for heart problems compared to their peers in the control group who only received the standard cardiac medical treatments. How does gratitude do all of these things? When we think about showing gratitude, it seems far removed from our cholesterol levels or immune function, right? However, when we consider that whole stress response or inflammation process in the body (you can read more about that HERE ) we can begin to see where our perception of life, or "glass half full, half empty" can directly either calm or trigger that stress response cascade in the brain. Sitting down to journal what you are grateful for is a form of meditation. It's a way of resetting the vagus nerve (thus the heart rate variability). Our inflammation or stress system is a major regulator in our immune health, our sleep, our mood and even our weight and hormones. It also drives (or cools) the irritability of our nerves--which impacts how we perceive pain. Insane, isn't it to think a slight shift in perception can do all of that. Ways to practice gratitude all year long: Tell someone what they mean to you or how they've helped you Write a thank you note Compliment someone Give a thoughtful gift to someone Provide an act of service Offer a listening ear Simply say, "thank you" Be fully present Offer a hug Leave a generous tip Hold the door Spend time doing something the other person enjoys For even more simple ways, I appreciate Tiny Bhudda's ideas! Being grateful and showing gratitude on a consistent basis can have profound impacts on our physical wellbeing. So here's your challenge! CHALLENGE: For the next 30 days, make a note daily of the things you are grateful for--they maybe very simple or seemingly small and range to very significant. The important piece is to write them down. Reflect on the ways life, the universe, other people or your higher power have shown love for you. If you need more ideas you can read HERE. I'm thankful for YOU. Thank you for being here. Thank you for being curious about your health and seeking to learn more.

Who doesn't love a holiday structured around good food? What's not to love? Thanksgiving has been one of, if not my top, favorite holiday for many, many years. The opportunity to be present, reflect on gratitude, be with those you love and enjoy delicious food--it's the best! For years, I grew up going to my grandmother's house for Thanksgiving. My grandparents lived about 8 houses up the street and she loved to feed people. There were very set rules about what was served and no one dared mess with the dressing recipe! In true southern fashion, our dessert table often rivaled the main food table with its copious offerings. My mom always brought 2-3, my aunts would bring 2 or 3 and my grandmother always added her own dessert. Anyone and everyone were welcome at my grandmother's table so we always made sure to have plenty of food. As a kid, it was fantastic. Thanksgiving has always been one of my absolute favorite holidays, I think I mentioned that. However, as I grew up and became more aware of my health, Thanksgiving was a little more frustrating because I didn't want to miss out, but I also knew some of the beloved family favorites didn't sit well with me. I was also beginning to recognize the health consequences of our southern palette in my parents and grandparents. I wanted to make healthier habits. When my second child was 6 weeks old, we enjoyed Thanksgiving with my family and by that evening my sweet little one was miserable. She had grown increasingly fussy over the previous weeks but this was next level. She was clearly in pain and nothing seemed to soothe her. She finally fell asleep around 2 am. The next morning, she was spitting up horrific, unnatural green spit-up. After a total GI workup, she was diagnosed with a milk protein allergy and I (her sole food source) was instructed to give up any and all dairy, whey, casein for at least 6 months. This was the beginning of a more serious dedication to conscious food changes. As I thought back over what I'd eaten the day before, I started to see where some of the traditional recipes were causing problems for not only me, but now my little one. I began spending time trying various substitutions, finding recipes that worked...and some that definitely did not. Fast forward and today, I enjoy Thanksgiving with all it's traditional foods but now I've created recipes that are also healthy! So now I'd like to share those same tried and true recipes with you. What if you could enjoy Thanksgiving or the holiday season with all the delicious flavors we know and love, but without the bloating and "carb crash" that leaves you sluggish for days? Head to the website and grab your FREE copy of my favorite healthy, tasty, traditional meal recipes! Happy Thanksgiving, may you enjoy the day with those near and dear to you! All the best, Amanda

When you're trying to promote weight loss and create happy hormones, most women jump immediately to cutting calories, skipping meals and increasing cardio time. Unfortunately, for many women this is a temporary fix, at best and a disastrous route at worst. Cutting calories often comes at the expense of key macronutrients like healthy fats and proteins. Often women cut back too severely and are "afraid" to eat too much. Eating smaller, macro-deficient meals and skipping meals will often send the body into insulin, blood sugar and cortisol chaos. When this happens, the body will move to survival mode (remember, we are hardwired for survival!) and hoard any and all energy it can. This means weight GAIN for many women. So what can you do? EAT. Breakfast is a perfect time to load up and fuel up. Protein and fiber both keep you full and promote weight loss. Fiber and protein trigger the exact same chemicals as those in popular weight loss meds Wegovy and Ozempic (and similar)! No shots required. One of the best ways to get all of these in one breakfast? Buckwheat waffles topped with chia seed pudding, raspberry coulis and roasted pecans. This breakfast packs in the protein with 43g and fiber with 23g! That's 1/3 of your daily protein and 2/3 of your daily fiber! All by the end of breakfast. You feel fueled all morning long. Buckwheat waffles: Makes 6 Ingredients: 3/4 c Himalayan Buckwheat Flour (or regular buckwheat flour) 3/4 c 1:1 gluten free all-purpose flour (Bob's Red Mill 1:1 is great) 1/4 tsp baking soda 1 tsp baking powder 1 tsp cinnamon 1/2 tsp ginger 1/4 tsp vanilla bean powder (or 1 tsp pure vanilla extract--put it with the liquid ingredients) 2 Eggs, beaten 1 1/2 c unsweetened almond milk 2 tsp raw, unfiltered apple cider vinegar (like Dr Braggs) 2-3 Tbsp maple syrup or honey 2 Tbsp avocado oil or melted ghee Directions: Preheat waffle iron 2. In a mixing bowl mix flours, sodas, powders, spices and powdered vanilla together 3. In a separate bowl mix milk + vinegar. Allow it to sit a few min. Then add eggs, syrup and oil. Mix well. 4. Gently stir the liquid mixture into the dry ingredients. 5. Scoop 1/3-1/2 c batter into greased waffle iron and cook waffles until all batter is used. For topping: 1 small container Siggi's plant-based yogurt 2 Tbsp chia seeds 1 Tbsp ground flax 1 scoop (2 Tbsp) unflavored collagen protein powder Mix together the yogurt and chia seeds. Add the remaining ingredients. Raspberry Coulis: 3/4 c frozen raspberries, heated in microwave, and smashed. Top it all with some pecans. 2 waffles + 1 chia seed pudding mix + raspberry coulis + 1/4 c chopped pecans = 43 g protein 23 g fiber You're well on your way to an awesome day!

If you're like me, you don't want to read a lengthy blog post, just cut to the chase, give me the information or recipe and let's all move on with our day. Right? So this one is for you. If you have been struggling with insulin, blood sugar, cholesterol (yep, it's a player in this cycle, too), weight gain on the run away train, "hormone issues"...grab a chair, it will be a quick run down of things you can do now to start turning this mess around. Because I see you, I feel you. Constantly feeling like you're on a legit hot-mess hormonal express is misery for you and everyone around you. So, where to start? 5 easy steps to start today: Go for a walk after dinner. 10 min. Breathe some fresh air. Chat with your partner. Go alone and think clearly for the first time all day. The kitchen and dishes will wait, I promise. They are patient. Go to bed by 10pm. If you're struggling with getting good sleep and feeling rested in the morning, it's time to talk with your provider about evaluating what's going on between sunset and sunrise. Sleep apnea, medications and hormones can all wreak havoc on good sleep. Good sleep is crucial to weight loss. The more hours before midnight you're asleep, the more work your body can get done. The happier it will be. Meditate. 10 min. Learning to sit still. Be present and send soothing messages back to the brain is a powerful game-changer in the battle against rouge blood sugar, insulin and cortisol. Protein + Fiber. Aim for at least 30-40g protein and 10-12g (minimum) fiber with every meal. This helps stimulate the natural "ozempic" chemicals in your body and keeps glucose (blood sugar) and insulin levels stable for hours. Stable mood, stable hormones, better sleep, less cravings...it's magical. Hydrate. When you wake up, drink 24-40 oz water + lemon (herbal teas are even better!), by mid-morning have another 20-30 oz of hydration. Mid-afternoon, repeat. Read about my favorite ways to hydrate (hint, they aren't plain boring water!) These are all free, simple ways to make huge improvements in your hormonal health and battle against the belly weight. If you aren't sure what else could be beneficial for you or would like help starting some simple changes, our health coaches and nutrition coaches are awesome at helping people just like you create a game plan and make sustainable, effective changes. You can chat with a provider about your concerns and what would be best, schedule a quick 15-min call.

We all know it's important to stay hydrated. But is plain water the best option? In short. No. Plain water can actually dehydrate you more. The ideal hydration consists of electrolytes, herbal teas or anti-inflammatory drinks. "How much do I need to drink?" is the other question many women ask me. The goal is to drink at least half your weight (pounds) in ounces of liquid--so if you weigh 180 lbs, 90 ounces a day would be a great minimum goal. This does NOT include caffeinated, sugary, alcoholic or carbonated drinks, typically. Here are my Top 8 favorite ways to hydrate that do not involve plain, boring water. Redmond Re-Lyte. Is a perfect electrolyte mix without ridiculous amounts of added sugars. Golden Milk. There are a million recipes out there on the internet. This is my personal version. Herbal Teas-Chamomile + Lavender for sleep; Ginger, Lemon + Honey for cold season; Peppermint for gut health; Nettle + spearmint for PCOS; Reishii for autoimmune...there are SO many herbal teas out there and they have very valuable benefits when you use the right ones for your needs. Consult with your provider about what is best for you. Bone Broth-there are so many benefits to bone broth! You can even use in soups or sauces, in place of stock, to add bonus nutrition. This is another one I reach for through the colder months or anytime I feel like I need a little boost. Lemonade!--fresh lemon juice, water and any bonus points like fresh mint, ginger, blueberries, watermelon, cucumbers or raspberries make an incredible drink on a hot day. Smoothies--esp green juice smoothies are a total win-win. Veggies + hydration? Yes, please. Fruits + Veggies--apples, cucumbers, watermelon, celery, lettuce, berries, tomatoes--they're all full of hydration AND fiber so load up! Soup--choose your favorite soup and count it towards your daily hydration needs!

A powerful detoxing drink and a major hydration mix. This drink is a great breakfast or snack on-the-go. You get your veggies, your fiber, your healthy fats and hydration all in one glass. And it doesn't taste like grass. Win. Green Monster Smoothie (makes 2 servings) -2-3 cups organic spinach or baby kale -1-2 stalks celery -1/2 english/hot house cucumber -1 lemon, juiced (add the zest for bonus detox power) -1/2+ c frozen passion fruit -1/4+ c frozen pineapple -1/2 avocado -1/3-1/2 c unsweetened almond milk -2-3 Tbsp ground flax -4 scoops vital collagen protein-unflavored -1/2 tsp spirulina powder Directions: Add spinach and almond milk to high-powered blender. Blend on high for 1 min until it turns to green juice. (Don't try it yet, it will be gross). Add everything else and blend for 1-2 min. Divide, pour and enjoy. ** Need a shortcut? Skip the spinach and almond milk and use 1 bottle of Suja Green juice instead. Add in the celery, cuc, avocado, fruits and powders. Blend it all and enjoy! Passion fruit is 💜low glycemic fruit (won't spike your blood sugar and stress your pancreas) 💜full of Vitamin A (glowing skin, protect your vision) 💜B2+6 (energy and building blocks for many processes) 💜Vitamin C (boost immunity, help clean up and neutralize free radicals that damage cells) 💜Potassium + magnesium (helps with blood pressure, anxiety and heart health) 💜 my favorite....FIBER! (Supports a healthy, happy gut bacteria balance which affects EVERYTHING, esp hormonal balances)