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^{Happy Friday & Welcome to} 🌿 ^{NOURISHED, a weekly newsletter for women over 40 who want to feel healthier, stronger, and more confident.Was this sent to you? Subscribe here}

Just a quick note to say if you’ve found yourself on my list and you’re past the Perimenopause and Menopause stage, everything I discuss here is still relevant to you! You can implement all of my lifestyle recommendations at any age to support your mind + body.

When It Feels Like Nothing Is Working - Try This

Many of my clients will say, “it feels like nothing works anymore.”

And they’re right.

The old tricks to lose weight and/or gain energy simply don’t work as well for many women once they reach perimenopause.

When you feel like nothing is working — try this:

1. Track Your Symptoms → Find Patterns

   I know tracking may seem annoying, but once you start to notice patterns, you might become a little more intrigued. It’s also really good insight for your Dr.

   Typically, those super annoying vasomotor symptoms like night sweats or hot flashes happen after an evening with alcohol - even a single glass of wine can trigger it (or the type of wine). For you this could trigger a racing heart.

   Your mood and energy probably tank right before your period — or maybe not.

   The point is, information is helpful for you to be able to make changes in your diet and routine that will actually help you.

2. Strength Train (2-3x / week)

   If you’ve been here a while, you know this. Less is more. No more killing yourself on the treadmill. Pick up some weights and go for a walk instead.

   This isn’t just about body composition - it’s about longevity. Muscle and bone health are prime indicators of how you’ll age and how well you’ll handle an injury.

   Lifting some weights will help your metabolism, your bones, muscles, and blood sugar.

3. Protein-Fiber Focused Meals

   Focus on protein on your plate first, then fiber. You want to get 25 grams of protein per meal (min!) and 30 grams of fiber each day. This helps you build and maintain muscle, stay full longer, and keep your bowels moving.

4. Get Serious About Good Sleep

   Protect your sleep. Track it. Learn to listen to your body’s cues when you need rest. This is more about brain health and hormones than energy at this stage.

   Sleep is when you repair tissues, consolidate memories, detox your brain and liver, and produce hormones. Provide your body the opportunity to do all of those jobs by keeping a consistent sleep routine.

Happy Friday.

xo, Tara

Thanks for keeping 🌿 NOURISHED free!

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