Let’s talk mornings—because they can truly make or break your day. And while yes, you can recover from a rough start, when we’re talking about creating sustainable health, weight loss, and energy systems for women in perimenopause or postmenopause, your mornings are a powerful part of the equation.
If you’re tired of feeling fatigued, foggy, or like your body just isn’t responding the way it used to, these tips will help you take back control—starting with your morning routine.
1. Fuel Your Mornings: Stop Fasting Over 40
It’s time to let go of that intermittent fasting trend, ladies—especially if you’re over 40.
Fasting doesn’t support the hormonal shifts happening in our bodies. In fact, research shows it can backfire by lowering our hormones, not boosting them. Unlike men (who might experience a testosterone boost from fasting), women see their key hormones drop, which can lead to more fatigue, stubborn weight, and worse mood swings.
A Better Alternative?
Try a modified “fast” by simply avoiding food for two hours before bed, then eating within an hour of waking. That alone can give your digestion and melatonin levels time to do their thing—without the hormonal fallout.
2. Pre-Workout vs. Non-Workout Morning Fuel
Let’s break it down into two scenarios:
🚴 If You’re Working Out in the Morning:
You need fuel—not just for energy, but to support your muscles, metabolism, and hormone balance.
- Strength Training? Get in at least 15g of protein before your session to kickstart muscle protein synthesis (a must as estrogen declines).
- Doing Cardio? Pair 15g of protein with around 100 calories of a fast-digesting carb, like a banana.
This helps:
- Build and protect lean muscle
- Boost energy
- Minimize hormone crashes
- Enhance your workout performance
Not a morning eater? Try essential amino acids instead. They’re packed with leucine—the amino acid most responsible for muscle support. I’ll link my favorite one below (heads up: they’re a little bitter, but worth it).
🛋 If You’re NOT Working Out (or it’s a rest day):
Your goal is 40g of protein within an hour of waking.
That might sound like a lot, but it’s essential for:
- Stabilizing blood sugar
- Reducing cortisol spikes
- Boosting energy
- Cutting cravings throughout the day
If you’re not a big breakfast eater, try two scoops of a whey isolate or vegan protein in a shake—quick, easy, and no chewing required.
📥 Want Help With Your Macros? I have a FREE calorie & macro guide designed for women 35+. Comment “CALORIE” and I’ll send it your way! It includes:
- How much protein, carbs, and fats you need
- Sample meals
- How to figure out your daily needs
3. Get Sunlight on Your Eyes—ASAP
Here’s a quick but powerful habit: get your eyes on the sky within 30–60 minutes of waking.
Whether you:
- Go for a walk
- Sit by a sunny window
- Step outside with your coffee
Sunlight exposure first thing helps:
- Reset your circadian rhythm
- Boost natural energy
- Improve your mood
- Support deeper sleep later at night
And let’s be real—we’re busy, we’re tired, and we’re often doing everything for everyone. So giving your body this natural morning boost is one of the simplest and most supportive things you can do for your hormonal health.
Let’s Wrap it Up
If you’ve been struggling with weight gain, energy crashes, cravings, or just feeling off—it’s time to rethink your mornings.
Fuel your body properly. Get sunlight in your eyes. Start your day with intention and nourishment.
And just try it for two weeks. Give your body the chance to feel better, to support your hormones instead of fighting against them.
You deserve to feel strong, energized, and balanced—even in perimenopause and beyond.
