Top Tip

THE MYTH: We have been taught a simple equation: Calories In vs. Calories Out. If you want to lose weight, eat less and move more. For a 25-year-old male, that works great. For a 45-year-old woman in perimenopause? That advice is biologically backward.

THE SCIENCE: INSULIN & ESTROGEN: As Estrogen fluctuates and drops, your body becomes more Insulin Resistant. This means your cells aren't accepting fuel efficiently.

When you combine that natural shift with "undereating" and "over-exercising," your body doesn't burn fat. It panics. It thinks: "Famine is coming." So it down-regulates your thyroid. It slows your metabolism. And it holds onto abdominal fat as "emergency insurance."

The harder you train and the less you eat, the more inflamed you become. You aren't "failing" at your diet. You are running the wrong software.

THE SOLUTION: To fix this, we have to pivot from Deprivation to Nourishment. We need to focus on protein to protect your cognitive function and muscle mass. We need to stabilize your blood sugar so you don't crash at 3 PM. We need to move in a way that builds muscle without spiking cortisol.

This isn't about counting calories. It's about signaling safety to your body so it releases weight, rather than hoarding it.

Prioritize Protein at Breakfast: Start your day with a substantial source of protein (30-40g). This could be 2-3 scrambled eggs, a serving of Greek yogurt, a protein smoothie, or even leftover lean meat. Be creative with your options, keep it simple and easy. 

• Why: This helps stabilize blood sugar early in the day, reducing cravings later, supporting muscle mass (key for metabolism), and providing sustained energy without the cortisol spike from sugary carbs. It signals to your changing body that resources are abundant, not scarce.

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