NEWSLETTER OPT-IN | Holly Henderson

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Empower Your Midlife Journey:

Subscribe to Holly's newsletter for expert tips on health, hormones, and happiness

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intentional living starts here

holly henderson

Midlife is having a moment and these 5 trends are about to shape how women feel, eat, train, and care for themselves in 2026.

We’re stepping away from the extremes and choosing approaches that actually work with our midlife bodies. Microdosed longevity stacks. Protein-forward plates. Strength training as the foundation. Hormone support that finally gives us answers. And a lifestyle built for long-term vitality.

This is the year women stop shrinking themselves and start choosing strategies that support muscle, energy, confidence, and glowing skin from the inside out.

If someone you love is struggling and needs some direction, share this with her.

And if you want to see which peptide could be a smart starting point for your goals, comment QUIZ and I’ll send it your way.

Here’s to strong, supported, glowing midlife women in 2026.

#peptides #longevity #midlifewellness

Midlife is having a moment and these 5 trends are about to shape how women feel, eat, train, and care for themselves in 2026.

We’re stepping away from the extremes and choosing approaches that actually work with our midlife bodies. Microdosed longevity stacks. Protein-forward plates. Strength training as the foundation. Hormone support that finally gives us answers. And a lifestyle built for long-term vitality.

This is the year women stop shrinking themselves and start choosing strategies that support muscle, energy, confidence, and glowing skin from the inside out.

If someone you love is struggling and needs some direction, share this with her.

And if you want to see which peptide could be a smart starting point for your goals, comment QUIZ and I’ll send it your way.

Here’s to strong, supported, glowing midlife women in 2026.

#peptides #longevity #midlifewellness

What happens to your blood sugar if you intermittent fast? 🤔

If you’re a midlife woman struggling with stubborn belly fat, cravings, and low energy, this is why your blood sugar matters.

Constant snacking keeps insulin high, which blocks fat burning and drives mood swings.

A simple 12-hour overnight fast lowers insulin, steadies hunger hormones, and helps your body use fat for fuel.

Pairing fasting with whole foods, protein, and strength training works even better in menopause because your metabolism responds differently now.

You don’t need extreme diets or hours of cardio to see results. You need consistent habits that support your hormones.

👉 Follow for real strategies on fat loss and strength in menopause.

#midlifefatloss #menopause #womenover40 #nutritioneducation

What happens to your blood sugar if you intermittent fast? 🤔

If you’re a midlife woman struggling with stubborn belly fat, cravings, and low energy, this is why your blood sugar matters.

Constant snacking keeps insulin high, which blocks fat burning and drives mood swings.

A simple 12-hour overnight fast lowers insulin, steadies hunger hormones, and helps your body use fat for fuel.

Pairing fasting with whole foods, protein, and strength training works even better in menopause because your metabolism responds differently now.

You don’t need extreme diets or hours of cardio to see results. You need consistent habits that support your hormones.

👉 Follow for real strategies on fat loss and strength in menopause.

#midlifefatloss #menopause #womenover40 #nutritioneducation

Last week was a rough one… there’s no way around that. Walking away from a business I built into a multi–six-figure success wasn’t simple or painless. It took years of work, countless hours, and so much of my heart. But midlife has a way of showing you when it’s time to pivot, even when it feels scary.

Here’s the part that feels both surreal and exciting… I’m already well on my way to building something just as successful again. And this time, it’s fully aligned with where midlife women actually need support — hormones, peptides, metabolism, longevity. Real solutions. Real conversations. Real pathways to feeling steady and strong again.

And if I’m being honest, I don’t want to build this alone.

This opportunity is a beautiful fit for women who: • love sharing things that genuinely help • want a flexible income stream they can build from anywhere • enjoy health, beauty, or lifestyle content • are already the “go-to person” in their circle • want something of their own without inventory or pressure • feel that midlife nudge to step into something new

If you’ve been craving a shift, something modern, flexible, and supportive, I’d love to bring you with me. Truly.

Comment PARTNER or send me a DM and I’ll share some details with you.

Last week was a rough one… there’s no way around that. Walking away from a business I built into a multi–six-figure success wasn’t simple or painless. It took years of work, countless hours, and so much of my heart. But midlife has a way of showing you when it’s time to pivot, even when it feels scary.

Here’s the part that feels both surreal and exciting… I’m already well on my way to building something just as successful again. And this time, it’s fully aligned with where midlife women actually need support — hormones, peptides, metabolism, longevity. Real solutions. Real conversations. Real pathways to feeling steady and strong again.

And if I’m being honest, I don’t want to build this alone.

This opportunity is a beautiful fit for women who: • love sharing things that genuinely help • want a flexible income stream they can build from anywhere • enjoy health, beauty, or lifestyle content • are already the “go-to person” in their circle • want something of their own without inventory or pressure • feel that midlife nudge to step into something new

If you’ve been craving a shift, something modern, flexible, and supportive, I’d love to bring you with me. Truly.

Comment PARTNER or send me a DM and I’ll share some details with you.

This year taught me something wild. You can outgrow a career you still love.

I’ve been sitting with that a lot and it’s made one thing clear. It’s time for me to step into a new chapter that aligns even more with the women I serve and the work I’m meant to do.

The program I coached will always be a part of my story. It gave me purpose when I needed it most. But growth sometimes asks you to be brave enough to pivot even when it’s hard.

I’m moving into the hormone and peptide space and building something of my own for midlife women who want to feel strong, steady, and in control of their health.

If you’re here for this chapter I’m grateful. And if you’re craving support in midlife, stay close. There’s so much more ahead.

XoXo Holly

This year taught me something wild. You can outgrow a career you still love.

I’ve been sitting with that a lot and it’s made one thing clear. It’s time for me to step into a new chapter that aligns even more with the women I serve and the work I’m meant to do.

The program I coached will always be a part of my story. It gave me purpose when I needed it most. But growth sometimes asks you to be brave enough to pivot even when it’s hard.

I’m moving into the hormone and peptide space and building something of my own for midlife women who want to feel strong, steady, and in control of their health.

If you’re here for this chapter I’m grateful. And if you’re craving support in midlife, stay close. There’s so much more ahead.

XoXo Holly

Wishing you the happiest Thanksgiving 🦃

I’m feeling extra thankful for family, health, and the chance to pour into this community of strong midlife women.

Enjoy your meal, enjoy your people, and savor every moment.

Warm wishes from Maui 🌺

Wishing you the happiest Thanksgiving 🦃

I’m feeling extra thankful for family, health, and the chance to pour into this community of strong midlife women.

Enjoy your meal, enjoy your people, and savor every moment.

Warm wishes from Maui 🌺

As I was unpacking my glutathione and tapping out the air bubbles in my syringe, I had one of those little midlife moments hit me… the kind that stops you just long enough to realize how far you’ve come.

There was a season when everything felt heavy. My energy was still low, nothing felt simple, and it honestly seemed like my body was pushing back at every turn despite my efforts.

I was eating enough of the right foods. Lifting heavy weights. Getting good sleep. Managing my stress. Hydrating like it was my job. Yet still something was missing …

Now I find myself in these quiet pockets of the day thinking, I actually feel good again! And it still surprises me in the best way. When you finally give your body the support it’s been asking for, things start to shift in ways you didn’t even think were possible anymore.

If you’re wanting that same shift for yourself, comment QUIZ and I’ll send you a peptide quiz to help you see what might support your goals right now.

As I was unpacking my glutathione and tapping out the air bubbles in my syringe, I had one of those little midlife moments hit me… the kind that stops you just long enough to realize how far you’ve come.

There was a season when everything felt heavy. My energy was still low, nothing felt simple, and it honestly seemed like my body was pushing back at every turn despite my efforts.

I was eating enough of the right foods. Lifting heavy weights. Getting good sleep. Managing my stress. Hydrating like it was my job. Yet still something was missing …

Now I find myself in these quiet pockets of the day thinking, I actually feel good again! And it still surprises me in the best way. When you finally give your body the support it’s been asking for, things start to shift in ways you didn’t even think were possible anymore.

If you’re wanting that same shift for yourself, comment QUIZ and I’ll send you a peptide quiz to help you see what might support your goals right now.

Sometimes I’ll be reading through a study thinking, “Okay, I already know where this is going,” and then suddenly it takes a completely different turn.

That happened this week.

I was curled up on the couch with my matcha, digging into an article about semaglutide and heart health thinking it was the same story we’ve all heard, when one little detail made me sit up straight. The kind of detail that changes the entire conversation.

Because the more I read, the clearer it became that the benefits weren’t just tied to weight loss. There was something deeper happening. Something metabolic. Something that could matter a lot for women in midlife whose hormones, inflammation, and cardiovascular health shift faster than we ever expected.

And that’s the part that hooked me.
Not the headline.
Not the buzz.
The nuance.

I love when science reminds us that our bodies are complex and constantly adapting, and that sometimes the real story is happening beneath the surface.

I’d love to hear your take. What’s one area of your health you wish we talked about more at this stage of life?

Sometimes I’ll be reading through a study thinking, “Okay, I already know where this is going,” and then suddenly it takes a completely different turn.

That happened this week.

I was curled up on the couch with my matcha, digging into an article about semaglutide and heart health thinking it was the same story we’ve all heard, when one little detail made me sit up straight. The kind of detail that changes the entire conversation.

Because the more I read, the clearer it became that the benefits weren’t just tied to weight loss. There was something deeper happening. Something metabolic. Something that could matter a lot for women in midlife whose hormones, inflammation, and cardiovascular health shift faster than we ever expected.

And that’s the part that hooked me.
Not the headline.
Not the buzz.
The nuance.

I love when science reminds us that our bodies are complex and constantly adapting, and that sometimes the real story is happening beneath the surface.

I’d love to hear your take. What’s one area of your health you wish we talked about more at this stage of life?

A crucial part of balancing hormones is understanding them.

Insulin resistance is one of the biggest reasons women in perimenopause and menopause feel stuck with stubborn belly fat and low energy. The good news—it’s not permanent. You can improve insulin sensitivity and feel like yourself again by focusing on the right foods and habits.
Here’s what makes the difference:

🌱 Choose low-GI foods like leafy greens, berries, and lentils to stabilize blood sugar
🍳 Pair protein with carbs at every meal to blunt glucose spikes
🌻 Add hormone-friendly seeds like flax, chia, and hemp for fiber, omega-3s, and steady energy
🏋️ Strength train 2–3 times per week to build muscle, your #1 glucose sink
😴 Prioritize sleep and stress management. Cortisol and poor rest worsen insulin resistance
These steps reduce cravings, shrink stubborn belly fat, and restore your energy.

➡️ Are you a midlife woman who feels stuck with stubborn belly fat and low energy? Comment “RESET” below and I’ll send you the details on my 6-Week Midlife Group so you can feel strong, energized, and confident again.

#midlifefatloss #womenover40 #menopause #nutritioneducation

A crucial part of balancing hormones is understanding them.

Insulin resistance is one of the biggest reasons women in perimenopause and menopause feel stuck with stubborn belly fat and low energy. The good news—it’s not permanent. You can improve insulin sensitivity and feel like yourself again by focusing on the right foods and habits.
Here’s what makes the difference:

🌱 Choose low-GI foods like leafy greens, berries, and lentils to stabilize blood sugar
🍳 Pair protein with carbs at every meal to blunt glucose spikes
🌻 Add hormone-friendly seeds like flax, chia, and hemp for fiber, omega-3s, and steady energy
🏋️ Strength train 2–3 times per week to build muscle, your #1 glucose sink
😴 Prioritize sleep and stress management. Cortisol and poor rest worsen insulin resistance
These steps reduce cravings, shrink stubborn belly fat, and restore your energy.

➡️ Are you a midlife woman who feels stuck with stubborn belly fat and low energy? Comment “RESET” below and I’ll send you the details on my 6-Week Midlife Group so you can feel strong, energized, and confident again.

#midlifefatloss #womenover40 #menopause #nutritioneducation

There are over 100 ways to ruin your weight loss progress, but alcohol is the worst 🍷

Alcohol hits harder in midlife than most women realize:
It disrupts estrogen and progesterone balance, making hot flashes and stubborn belly fat worse
Raises cortisol, driving fat storage around the midsection
Halts fat burning while your body prioritizes clearing the alcohol
Packs empty calories that add up quickly
Wrecks sleep, which triggers cravings and low energy the next day
Slows down muscle recovery, making your workouts less effective
If you’re in menopause, even “moderate” drinking can quietly stall your results.
That’s why I teach women how to fuel their bodies, balance hormones, and train smarter inside my 6-Week Midlife Group. You’ll eat real food, lift with purpose, and finally feel energized again.

👉 Comment “RESET” below and I’ll send you the details.

#midlifefatloss #womenover40 #nutritioneducation #fitnesstips

There are over 100 ways to ruin your weight loss progress, but alcohol is the worst 🍷

Alcohol hits harder in midlife than most women realize:
It disrupts estrogen and progesterone balance, making hot flashes and stubborn belly fat worse
Raises cortisol, driving fat storage around the midsection
Halts fat burning while your body prioritizes clearing the alcohol
Packs empty calories that add up quickly
Wrecks sleep, which triggers cravings and low energy the next day
Slows down muscle recovery, making your workouts less effective
If you’re in menopause, even “moderate” drinking can quietly stall your results.
That’s why I teach women how to fuel their bodies, balance hormones, and train smarter inside my 6-Week Midlife Group. You’ll eat real food, lift with purpose, and finally feel energized again.

👉 Comment “RESET” below and I’ll send you the details.

#midlifefatloss #womenover40 #nutritioneducation #fitnesstips

These pajamas feel like a quiet luxury moment I look forward to every single night. I bought my first pair when we went to Italy, and the second I slipped them on, I understood why everyone raves about them.

The fabric is soft in an elevated way that makes your whole body relax, and the cut is so flattering you actually feel put together… even when you are winding down for the night.

they have become such a little ritual for me. A way to end the day, feeling calm, cozy, and a little spoiled. I’m not even embarrassed to admit, I may have worn them out in public 🤫

Drop the word SHOP and I will send you the link if you are craving a little luxury moment too.

PS… these would make an amazing gift too 🎁

These pajamas feel like a quiet luxury moment I look forward to every single night. I bought my first pair when we went to Italy, and the second I slipped them on, I understood why everyone raves about them.

The fabric is soft in an elevated way that makes your whole body relax, and the cut is so flattering you actually feel put together… even when you are winding down for the night.

they have become such a little ritual for me. A way to end the day, feeling calm, cozy, and a little spoiled. I’m not even embarrassed to admit, I may have worn them out in public 🤫

Drop the word SHOP and I will send you the link if you are craving a little luxury moment too.

PS… these would make an amazing gift too 🎁

Some of my followers reached out asking what I’ve been doing differently because my muscle definition has been so much more noticeable lately. It always makes me smile when the people watching from the outside catch the shift before I do.

What surprised me most is that the first couple of weeks didn’t feel magical at all. This peptide takes a little time to learn your body. I had to figure out the timing that worked with my natural growth hormone pulses, which tend to be strongest at night. I played around with when I took it, paid close attention to how my body responded, and gave myself space to adjust.

And yes, my sleep dipped before it improved. That’s common when you introduce anything that nudges your natural hormone signaling. Your system is simply recalibrating.

I won’t lie, I had a few nights where I wondered if it was the right fit. But everybody I spoke with who had gone through this said the same thing. Stick with it. Once your body settles in, everything shifts. And they were absolutely right.

The sleep I get now is on a completely different level. It’s that deep, rich, restorative sleep that feels like a full overnight reboot. You wake up clear, steady, and actually ready to move your body instead of dragging yourself through the morning. It’s one of the reasons my strength and definition started showing up so clearly.

Everything I share comes from what I’ve personally tried and the deep dive I’ve done for my own well-being. I’m not a doctor, simply someone who values understanding what feels aligned in midlife.

Comment below if you want to see more of my favorite peptides. I just want to be sure I’m sharing information you’re interested in.

Xx, Holly

Some of my followers reached out asking what I’ve been doing differently because my muscle definition has been so much more noticeable lately. It always makes me smile when the people watching from the outside catch the shift before I do.

What surprised me most is that the first couple of weeks didn’t feel magical at all. This peptide takes a little time to learn your body. I had to figure out the timing that worked with my natural growth hormone pulses, which tend to be strongest at night. I played around with when I took it, paid close attention to how my body responded, and gave myself space to adjust.

And yes, my sleep dipped before it improved. That’s common when you introduce anything that nudges your natural hormone signaling. Your system is simply recalibrating.

I won’t lie, I had a few nights where I wondered if it was the right fit. But everybody I spoke with who had gone through this said the same thing. Stick with it. Once your body settles in, everything shifts. And they were absolutely right.

The sleep I get now is on a completely different level. It’s that deep, rich, restorative sleep that feels like a full overnight reboot. You wake up clear, steady, and actually ready to move your body instead of dragging yourself through the morning. It’s one of the reasons my strength and definition started showing up so clearly.

Everything I share comes from what I’ve personally tried and the deep dive I’ve done for my own well-being. I’m not a doctor, simply someone who values understanding what feels aligned in midlife.

Comment below if you want to see more of my favorite peptides. I just want to be sure I’m sharing information you’re interested in.

Xx, Holly

I’ve been deep in the peptide world lately, and the wild part is the real star isn’t even a peptide. It’s NAD. This little coenzyme your body already makes that basically acts like a luxury battery charger for every single cell.

As we step into midlife, stress sneaks up, sleep shifts, caffeine becomes a personality trait, and our natural NAD levels dip. And wow do we feel it. Slower recovery. Foggy mornings. That 2 p.m. slump that hits like a wall.

I used to think NAD was just another wellness buzzword until I realized it isn’t giving fake energy. It helps your body make real energy again. And it pairs beautifully with peptides for recovery, mental clarity, and that lit from within feeling we all want.

Tomorrow I’m breaking down the next peptide in my stack and it’s a good one.

If this is something you’re curious about, drop Zoom in the comments and I’ll send you the link to come hang out with me on Monday. I’m going live to walk you through how I personally use peptides in my own routine and what I’ve learned along the way. I’m not a doctor, but I can absolutely share what my own experience and research have taught me so you can make the most informed decision for yourself.

I’ve been deep in the peptide world lately, and the wild part is the real star isn’t even a peptide. It’s NAD. This little coenzyme your body already makes that basically acts like a luxury battery charger for every single cell.

As we step into midlife, stress sneaks up, sleep shifts, caffeine becomes a personality trait, and our natural NAD levels dip. And wow do we feel it. Slower recovery. Foggy mornings. That 2 p.m. slump that hits like a wall.

I used to think NAD was just another wellness buzzword until I realized it isn’t giving fake energy. It helps your body make real energy again. And it pairs beautifully with peptides for recovery, mental clarity, and that lit from within feeling we all want.

Tomorrow I’m breaking down the next peptide in my stack and it’s a good one.

If this is something you’re curious about, drop Zoom in the comments and I’ll send you the link to come hang out with me on Monday. I’m going live to walk you through how I personally use peptides in my own routine and what I’ve learned along the way. I’m not a doctor, but I can absolutely share what my own experience and research have taught me so you can make the most informed decision for yourself.

Habits that seem healthy that are ruining your cortisol. 🛑

Stop doing these if you want to get toned fast.

To get toned, you need to maximize the muscle-building signal and reduce the muscle breakdown signal.

Once hormones decline, your breakdown signal gets stronger, so this becomes even more important.

Here’s why these “healthy” habits are holding you back:

❌ Endless HIIT & bootcamps: Raise cortisol and speed up muscle loss.
✅ Strength training with rest: Tells your body to keep muscle and burn fat.
❌ Fasted workouts: Less fuel, more breakdown.
✅ Carbs + protein before workouts: Protects muscle and boosts performance.
❌ Cutting carbs too low: Less recovery, more fatigue.
✅ Carbs at every meal: Spare muscle and support repair.
❌ Eating too little: No fuel = no tone.
✅ Adequate calories: Help you recover, build strength, and finally see results.

If you’re training hard but not getting toned, it’s not about working harder. It’s about working smarter with your hormones.

Follow me for more strategies that actually work for women 40+.

#midlifefatloss #buildingmuscle #fitnesseducation #workouttips

Habits that seem healthy that are ruining your cortisol. 🛑

Stop doing these if you want to get toned fast.

To get toned, you need to maximize the muscle-building signal and reduce the muscle breakdown signal.

Once hormones decline, your breakdown signal gets stronger, so this becomes even more important.

Here’s why these “healthy” habits are holding you back:

❌ Endless HIIT & bootcamps: Raise cortisol and speed up muscle loss.
✅ Strength training with rest: Tells your body to keep muscle and burn fat.
❌ Fasted workouts: Less fuel, more breakdown.
✅ Carbs + protein before workouts: Protects muscle and boosts performance.
❌ Cutting carbs too low: Less recovery, more fatigue.
✅ Carbs at every meal: Spare muscle and support repair.
❌ Eating too little: No fuel = no tone.
✅ Adequate calories: Help you recover, build strength, and finally see results.

If you’re training hard but not getting toned, it’s not about working harder. It’s about working smarter with your hormones.

Follow me for more strategies that actually work for women 40+.

#midlifefatloss #buildingmuscle #fitnesseducation #workouttips

You have probably heard you should walk 10,000 steps per day🚶‍♀️

Want my full menopause-friendly walking plan built into my 6-Week Midlife Group Reset? Comment “RESET” and I’ll send you the details today.

#midlifefatloss #workouttips #cardioeducation #fitnesstips

You have probably heard you should walk 10,000 steps per day🚶‍♀️

Want my full menopause-friendly walking plan built into my 6-Week Midlife Group Reset? Comment “RESET” and I’ll send you the details today.

#midlifefatloss #workouttips #cardioeducation #fitnesstips

I wish more people knew about this rice hack for reducing a glucose spike.🍚

Most people don’t realize you can change how rice affects your blood sugar with one simple trick: freeze it after cooking.

Here’s why it works:
✔️Cooling and freezing turn some of the starch into resistant starch
✔️Resistant starch slows digestion and acts more like fiber
✔️This helps blunt glucose spikes and keeps energy steadier
✔️Even a small shift can make a difference for insulin resistance or prediabetes
✔️It’s also meal-prep friendly, since frozen rice reheats in 1 minute

This has helped me keep glucose levels more stable, and it’s one of the easiest hacks to add to your routine.

Are you a midlife woman stuck with stubborn belly fat and low energy? Follow for more real strategies on fat loss and strength in menopause.

#nutrition #nutritioneducation #midlifefatloss #healthyrecipes

I wish more people knew about this rice hack for reducing a glucose spike.🍚

Most people don’t realize you can change how rice affects your blood sugar with one simple trick: freeze it after cooking.

Here’s why it works:
✔️Cooling and freezing turn some of the starch into resistant starch
✔️Resistant starch slows digestion and acts more like fiber
✔️This helps blunt glucose spikes and keeps energy steadier
✔️Even a small shift can make a difference for insulin resistance or prediabetes
✔️It’s also meal-prep friendly, since frozen rice reheats in 1 minute

This has helped me keep glucose levels more stable, and it’s one of the easiest hacks to add to your routine.

Are you a midlife woman stuck with stubborn belly fat and low energy? Follow for more real strategies on fat loss and strength in menopause.

#nutrition #nutritioneducation #midlifefatloss #healthyrecipes

No you’re not hallucinating ☺️

Yes I’m a fitness and nutrition coach who also pairs hormone therapy and peptides with the lifestyle I teach.

Here is why:

Midlife is not a season where eating less and working out harder magically fixes everything. Our systems shift. Hormones change. Appetite cues feel off. Recovery slows. Glucose control gets messy. Inflammation creeps in. Women deserve support that reflects what is actually happening inside their bodies.

I teach the foundation first ⬇️

Real food. Strength training. Balanced macros. Blood sugar support. Daily movement.
That will always be step one.

But for the women who feel like they are doing everything right and still not seeing the shifts they want… the women who need deeper support
that is where hormone therapy and peptides fit in.

Not as a replacement
Not as a shortcut
But as targeted support for the pathways that naturally quiet down as we move through midlife.

And when you blend a solid lifestyle with the right tools, your body finally responds in a way that feels steady and natural and actually doable.

If you are curious how all of this works together or which option fits your goals, comment PEPTIDE or send me a message and I will point you in the right direction.

Xx, Holly
Your Official Direction Pointer

No you’re not hallucinating ☺️

Yes I’m a fitness and nutrition coach who also pairs hormone therapy and peptides with the lifestyle I teach.

Here is why:

Midlife is not a season where eating less and working out harder magically fixes everything. Our systems shift. Hormones change. Appetite cues feel off. Recovery slows. Glucose control gets messy. Inflammation creeps in. Women deserve support that reflects what is actually happening inside their bodies.

I teach the foundation first ⬇️

Real food. Strength training. Balanced macros. Blood sugar support. Daily movement.
That will always be step one.

But for the women who feel like they are doing everything right and still not seeing the shifts they want… the women who need deeper support
that is where hormone therapy and peptides fit in.

Not as a replacement
Not as a shortcut
But as targeted support for the pathways that naturally quiet down as we move through midlife.

And when you blend a solid lifestyle with the right tools, your body finally responds in a way that feels steady and natural and actually doable.

If you are curious how all of this works together or which option fits your goals, comment PEPTIDE or send me a message and I will point you in the right direction.

Xx, Holly
Your Official Direction Pointer

7 foods I eat when I want to increase fiber🥦

Want my full high-fiber food guide with over 25 simple options? Comment “FIBER” and I’ll send it to you for free.

7 foods I eat when I want to increase fiber🥦

Want my full high-fiber food guide with over 25 simple options? Comment “FIBER” and I’ll send it to you for free.

High protein overnight oats🔥

Want the full recipe for these high-protein overnight oats plus more simple breakfast ideas? Comment “BREAKFAST” and I’ll send you my Protein-Forward Breakfast Guide.

#midlifefatloss #nutrition #healthyrecipes #nutritioneducation

High protein overnight oats🔥

Want the full recipe for these high-protein overnight oats plus more simple breakfast ideas? Comment “BREAKFAST” and I’ll send you my Protein-Forward Breakfast Guide.

#midlifefatloss #nutrition #healthyrecipes #nutritioneducation

Can’t hit your fiber goals? 🥦

Want my full high-fiber food guide with over 25 options? Comment “FIBER” and I’ll send it right to you.

#nutrition #healthysnacks #healthyrecipes #nutritionmistakes

Can’t hit your fiber goals? 🥦

Want my full high-fiber food guide with over 25 options? Comment “FIBER” and I’ll send it right to you.

#nutrition #healthysnacks #healthyrecipes #nutritionmistakes

Cardio vs. strength training 💪

If you feel like your body has changed overnight in midlife, you’re not alone. Hormonal shifts make fat loss harder, but the problem isn’t that you need to eat less or move more. In fact, eating too little and grinding through endless cardio is exactly what keeps you stuck.

Strength training tells your body to keep muscle, which raises metabolism and balances hormones. Paired with the right nutrition, it becomes the most effective fat-loss strategy in midlife. My clients who switch from cardio-focused plans to strength-based training don’t just lose fat, they gain energy, confidence, and control over their health.

I take midlife women who feel exhausted, puffy around the middle, and stuck in that awful “nothing’s working anymore” place… and in just 3 weeks, I show them how to feel strong, confident, and energized again.

And friend, this is the final round of 2025 and the very last time you can join for 99 before the price moves to 149 on 12/3.

If you want to feel lighter, clearer, and more in control heading into the holidays, comment RESET and I’ll send everything you need.

#midlifefatloss #workouttips #cardioeducation #buildingmuscle

Cardio vs. strength training 💪

If you feel like your body has changed overnight in midlife, you’re not alone. Hormonal shifts make fat loss harder, but the problem isn’t that you need to eat less or move more. In fact, eating too little and grinding through endless cardio is exactly what keeps you stuck.

Strength training tells your body to keep muscle, which raises metabolism and balances hormones. Paired with the right nutrition, it becomes the most effective fat-loss strategy in midlife. My clients who switch from cardio-focused plans to strength-based training don’t just lose fat, they gain energy, confidence, and control over their health.

I take midlife women who feel exhausted, puffy around the middle, and stuck in that awful “nothing’s working anymore” place… and in just 3 weeks, I show them how to feel strong, confident, and energized again.

And friend, this is the final round of 2025 and the very last time you can join for 99 before the price moves to 149 on 12/3.

If you want to feel lighter, clearer, and more in control heading into the holidays, comment RESET and I’ll send everything you need.

#midlifefatloss #workouttips #cardioeducation #buildingmuscle

I want ice cream🍨

Ever find yourself craving a sweet treat and trying to “outsmart” the craving with a dozen healthy swaps?

▪️ A bowl of ice cream is around 300 calories.
▪️ By the time you grab protein bars, popcorn, and peanut butter, you’ve eaten more than 500 calories.
▪️ You feel less satisfied and more frustrated.

It’s not about perfection. It’s about awareness. Sometimes, honoring the craving is the smarter choice. That’s why I coach women in midlife to stop fearing food, start fueling with purpose, and finally get results that last.

Inside my 3-Week Midlife Group, you’ll learn how to:
▪️ Eat enough food without guilt
▪️ Work with your hormones, not against them
▪️ Build strength and confidence with short, effective workouts
▪️ Finally stop spinning your wheels with fad diets

You don’t have to overthink every craving or every meal. You need a system that works with your body and your life.

Comment “RESET” and I’ll send you details that help women 40+ ditch fad diets, eat more, and finally see results.

#midlifefatloss #nutrition #nutritionmyths #healthyrecipes

I want ice cream🍨

Ever find yourself craving a sweet treat and trying to “outsmart” the craving with a dozen healthy swaps?

▪️ A bowl of ice cream is around 300 calories.
▪️ By the time you grab protein bars, popcorn, and peanut butter, you’ve eaten more than 500 calories.
▪️ You feel less satisfied and more frustrated.

It’s not about perfection. It’s about awareness. Sometimes, honoring the craving is the smarter choice. That’s why I coach women in midlife to stop fearing food, start fueling with purpose, and finally get results that last.

Inside my 3-Week Midlife Group, you’ll learn how to:
▪️ Eat enough food without guilt
▪️ Work with your hormones, not against them
▪️ Build strength and confidence with short, effective workouts
▪️ Finally stop spinning your wheels with fad diets

You don’t have to overthink every craving or every meal. You need a system that works with your body and your life.

Comment “RESET” and I’ll send you details that help women 40+ ditch fad diets, eat more, and finally see results.

#midlifefatloss #nutrition #nutritionmyths #healthyrecipes

When I first started exploring peptides, it was because my lab work wasn’t reflecting all my effort. I was training hard, eating clean, sleeping well, and still something felt off. My inflammation markers were high, my recovery was slow, and I could tell my body just wasn’t responding the way it used to.

That’s when I started digging deeper and found peptides. Over time, they’ve helped me support my metabolism, improve recovery, and finally see progress that matches how hard I work.

They don’t work overnight or replace healthy habits, but when you build a strong foundation with nutrition, strength training, and recovery, they help your body do what it was designed to do just more efficiently.

Comment TOOL if you want access to the same resources that helped me understand peptides and how they can support you in optimizing your health, energy, and body composition.

When I first started exploring peptides, it was because my lab work wasn’t reflecting all my effort. I was training hard, eating clean, sleeping well, and still something felt off. My inflammation markers were high, my recovery was slow, and I could tell my body just wasn’t responding the way it used to.

That’s when I started digging deeper and found peptides. Over time, they’ve helped me support my metabolism, improve recovery, and finally see progress that matches how hard I work.

They don’t work overnight or replace healthy habits, but when you build a strong foundation with nutrition, strength training, and recovery, they help your body do what it was designed to do just more efficiently.

Comment TOOL if you want access to the same resources that helped me understand peptides and how they can support you in optimizing your health, energy, and body composition.

a few years ago, I remember looking in the mirror and barely recognizing myself.

I was tired, puffy, and just… dull. not because I wasn’t trying, but because I had spent so long pouring into everyone else that there was nothing left for me.

the day I picked up a pair of dumbbells again, something shifted. it wasn’t about chasing a smaller size. it was about proving to myself that I could still be strong. that I could still feel powerful in this body, in this season.

lifting heavy brought me back to me.
and if you’re reading this thinking you’ve lost her too, I promise she’s still in there.

comment WORKOUT and I’ll send you one of our faster way workouts to try. you’ll finish it feeling strong, grounded, and proud of what your body can do.

a few years ago, I remember looking in the mirror and barely recognizing myself.

I was tired, puffy, and just… dull. not because I wasn’t trying, but because I had spent so long pouring into everyone else that there was nothing left for me.

the day I picked up a pair of dumbbells again, something shifted. it wasn’t about chasing a smaller size. it was about proving to myself that I could still be strong. that I could still feel powerful in this body, in this season.

lifting heavy brought me back to me.
and if you’re reading this thinking you’ve lost her too, I promise she’s still in there.

comment WORKOUT and I’ll send you one of our faster way workouts to try. you’ll finish it feeling strong, grounded, and proud of what your body can do.

Midlife energy just hits different when your cells finally get the support they need.

You know that steady, clear-headed kind of energy where you wake up feeling good and actually recover from your workouts?

That’s what happens when your body starts responding again.

Sleep gets deeper, recovery feels faster, and the effort you’re putting in finally shows.

That’s what peptides do. They help your body communicate better so your metabolism, muscle, and hormones start working with you again. You feel stronger, more focused, and more like yourself.

It’s smart support for a body that’s earned it.

Comment LEARN MORE if you want to hear about my peptide journey and where I get mine from.

Midlife energy just hits different when your cells finally get the support they need.

You know that steady, clear-headed kind of energy where you wake up feeling good and actually recover from your workouts?

That’s what happens when your body starts responding again.

Sleep gets deeper, recovery feels faster, and the effort you’re putting in finally shows.

That’s what peptides do. They help your body communicate better so your metabolism, muscle, and hormones start working with you again. You feel stronger, more focused, and more like yourself.

It’s smart support for a body that’s earned it.

Comment LEARN MORE if you want to hear about my peptide journey and where I get mine from.

I know what you’re gonna ask… and yes, I’m sharing this recipe 🙃

Here’s the thing …
I used to hate cooking. Truly. It felt like such a chore.

But somewhere in midlife, I realized that ordering takeout was easy… until it wasn’t serving me anymore.

These days, I cook because I want to feel good.
Because fueling my body with real food makes a difference in my energy, my hormones, and how I show up.

It’s not always pretty (or Pinterest-worthy), but it’s worth it.

Save this for those nights you don’t feel like cooking and then send it to a friend who has goals too.

And of course, comment RECIPE and I’ll share this one. It’s too good not to share!

I know what you’re gonna ask… and yes, I’m sharing this recipe 🙃

Here’s the thing …
I used to hate cooking. Truly. It felt like such a chore.

But somewhere in midlife, I realized that ordering takeout was easy… until it wasn’t serving me anymore.

These days, I cook because I want to feel good.
Because fueling my body with real food makes a difference in my energy, my hormones, and how I show up.

It’s not always pretty (or Pinterest-worthy), but it’s worth it.

Save this for those nights you don’t feel like cooking and then send it to a friend who has goals too.

And of course, comment RECIPE and I’ll share this one. It’s too good not to share!

When’s the last time your body actually felt like yours?

If you’ve been eating clean, working out, and still feeling inflamed, exhausted, or stuck… your hormones are asking for a reset.

My next 21-Day Reset starts November 3rd, and here’s what you can expect 👇

WEEK 1 — RESET + FOUNDATIONS
This is your relief week. The bloat starts to fade, sleep deepens, cravings calm, and your energy finally returns. Your body exhales. You remember what it feels like to feel good.

WEEK 2 — MOMENTUM + MACROS
This is where things shift fast. You’ll learn how to fuel for results not restrict. Strength comes back, your metabolism wakes up, and your confidence skyrockets because you’re finally in control.

WEEK 3 — HORMONES + HABITS
Everything clicks. Hormones balance, inflammation drops, and your habits start feeling automatic. You look in the mirror and see progress that actually sticks.

By day 21, you’ll feel lighter, stronger, and back in sync with your midlife body right before the holidays. 🎄

Doors are open now.
💬 Comment RESET below and I’ll send you all the details to join my November 3 round.

When’s the last time your body actually felt like yours?

If you’ve been eating clean, working out, and still feeling inflamed, exhausted, or stuck… your hormones are asking for a reset.

My next 21-Day Reset starts November 3rd, and here’s what you can expect 👇

WEEK 1 — RESET + FOUNDATIONS
This is your relief week. The bloat starts to fade, sleep deepens, cravings calm, and your energy finally returns. Your body exhales. You remember what it feels like to feel good.

WEEK 2 — MOMENTUM + MACROS
This is where things shift fast. You’ll learn how to fuel for results not restrict. Strength comes back, your metabolism wakes up, and your confidence skyrockets because you’re finally in control.

WEEK 3 — HORMONES + HABITS
Everything clicks. Hormones balance, inflammation drops, and your habits start feeling automatic. You look in the mirror and see progress that actually sticks.

By day 21, you’ll feel lighter, stronger, and back in sync with your midlife body right before the holidays. 🎄

Doors are open now.
💬 Comment RESET below and I’ll send you all the details to join my November 3 round.

You know that first bite of dessert that tastes like pure heaven?

That’s your brain lighting up with dopamine, your “feel good” chemical saying, oh yes, this is it.

Here’s what actually happens bite by bite:

🍪 Bite 1: Total satisfaction. Your brain is thrilled.
🍪 Bite 2: Still good, but not quite the same high.
🍪 Bite 3: Your taste buds start adapting.
🍪 Bite 4: The pleasure fades, and now you’re just chasing that first bite feeling.

That’s why the 4 Bite Rule works so well. You get all the flavor and satisfaction without slipping into autopilot eating or dealing with the sugar crash later.

Enjoy it, savor it, and stop when your brain’s had its fun.

💡 Save this and share it with your bestie before treat season is upon us!

You’re welcome 😘

You know that first bite of dessert that tastes like pure heaven?

That’s your brain lighting up with dopamine, your “feel good” chemical saying, oh yes, this is it.

Here’s what actually happens bite by bite:

🍪 Bite 1: Total satisfaction. Your brain is thrilled.
🍪 Bite 2: Still good, but not quite the same high.
🍪 Bite 3: Your taste buds start adapting.
🍪 Bite 4: The pleasure fades, and now you’re just chasing that first bite feeling.

That’s why the 4 Bite Rule works so well. You get all the flavor and satisfaction without slipping into autopilot eating or dealing with the sugar crash later.

Enjoy it, savor it, and stop when your brain’s had its fun.

💡 Save this and share it with your bestie before treat season is upon us!

You’re welcome 😘

I used to wake up wondering what happened to the body that used to feel so strong and predictable. Midlife can do that. Everything shifts and suddenly the old “rules” stop working.

But once I stopped chasing quick fixes and started giving my body what it actually needed through strength training, real food, hormone support, and consistency, everything changed.

I feel strong again. Clear-headed. Confident. The bloat is gone, my energy is steady, and I actually look forward to taking care of myself.

And it all started when I said YES to the FASTer Way lifestyle.

If you’re ready to feel this good again before the holidays, my next 21 Day Program starts November 3rd.

It’s a RESET designed for women in midlife who are ready to take back control of their energy, metabolism, and confidence without extremes or restriction.

You can start here too. 🌺 Drop RESET below or message me for details.

I used to wake up wondering what happened to the body that used to feel so strong and predictable. Midlife can do that. Everything shifts and suddenly the old “rules” stop working.

But once I stopped chasing quick fixes and started giving my body what it actually needed through strength training, real food, hormone support, and consistency, everything changed.

I feel strong again. Clear-headed. Confident. The bloat is gone, my energy is steady, and I actually look forward to taking care of myself.

And it all started when I said YES to the FASTer Way lifestyle.

If you’re ready to feel this good again before the holidays, my next 21 Day Program starts November 3rd.

It’s a RESET designed for women in midlife who are ready to take back control of their energy, metabolism, and confidence without extremes or restriction.

You can start here too. 🌺 Drop RESET below or message me for details.

I used to think my skin just changed with age and that was that.

But what I’ve learned is that midlife skin doesn’t need more products, it needs better ingredients.

I’ve been using pharmaceutical strength skincare and the difference has been next level.

These formulas use medical grade ingredients that actually communicate with your cells, not just sit on top of your skin.

And the exosomes? They’re like tiny messengers for healing, helping calm inflammation, boost collagen, and bring that smooth, healthy glow back.

It’s not about chasing youth, it’s about caring for your skin so it looks refreshed, healthy, and as alive as you feel.

If your skin’s been acting up or looking a little blah lately, comment SKIN and I’ll send you my PM routine that helped bring my glow back!

I used to think my skin just changed with age and that was that.

But what I’ve learned is that midlife skin doesn’t need more products, it needs better ingredients.

I’ve been using pharmaceutical strength skincare and the difference has been next level.

These formulas use medical grade ingredients that actually communicate with your cells, not just sit on top of your skin.

And the exosomes? They’re like tiny messengers for healing, helping calm inflammation, boost collagen, and bring that smooth, healthy glow back.

It’s not about chasing youth, it’s about caring for your skin so it looks refreshed, healthy, and as alive as you feel.

If your skin’s been acting up or looking a little blah lately, comment SKIN and I’ll send you my PM routine that helped bring my glow back!

What even are peptides and why does it seem like everyone’s using them lately? 💉

Peptides are short chains of amino acids, little protein messengers your body already makes. They send signals that help your body repair, rebuild, and restore function where things have started to slow down.

Think of them like luxury skincare for your cells. They don’t change who you are, they simply help your body remember what it’s capable of. More energy. Better sleep. Easier fat loss. Glowing skin. Faster recovery.

Here’s the truth. Peptides don’t replace the work, they make your work work better. When you’re already prioritizing protein, strength training, and whole food nutrition, peptides can be the missing piece that helps everything click.

I’m not a doctor, but I’m a midlife fitness and nutrition coach who’s putting in the work and still seeing labs that don’t reflect my efforts. That’s when I started digging deeper into cellular health, mitochondrial repair, and yes… peptides.

Comment LEARN MORE and I’ll share the exact peptide stack I’m currently using that has me feeling stronger, leaner, and more energized than ever at 51 💪🏽

What even are peptides and why does it seem like everyone’s using them lately? 💉

Peptides are short chains of amino acids, little protein messengers your body already makes. They send signals that help your body repair, rebuild, and restore function where things have started to slow down.

Think of them like luxury skincare for your cells. They don’t change who you are, they simply help your body remember what it’s capable of. More energy. Better sleep. Easier fat loss. Glowing skin. Faster recovery.

Here’s the truth. Peptides don’t replace the work, they make your work work better. When you’re already prioritizing protein, strength training, and whole food nutrition, peptides can be the missing piece that helps everything click.

I’m not a doctor, but I’m a midlife fitness and nutrition coach who’s putting in the work and still seeing labs that don’t reflect my efforts. That’s when I started digging deeper into cellular health, mitochondrial repair, and yes… peptides.

Comment LEARN MORE and I’ll share the exact peptide stack I’m currently using that has me feeling stronger, leaner, and more energized than ever at 51 💪🏽

Right now, I’m focused on optimizing my metabolism and supporting longevity while feeling strong, energetic, and steady through midlife.

For me, microdosing tirzepatide isn’t about fat loss. It’s about metabolic health. It helps balance blood sugar, improve insulin sensitivity, and calm inflammation, all the things that get a little trickier as we age.

When those pieces are supported, everything works better. My recovery, my sleep, my energy, my strength in the gym, it all improves.

I keep things simple. I lift, eat whole foods, stay consistent, and use smart science to help my body respond better.

Drop GLP below and I’ll share what I use and the telehealth platform I trust.

Right now, I’m focused on optimizing my metabolism and supporting longevity while feeling strong, energetic, and steady through midlife.

For me, microdosing tirzepatide isn’t about fat loss. It’s about metabolic health. It helps balance blood sugar, improve insulin sensitivity, and calm inflammation, all the things that get a little trickier as we age.

When those pieces are supported, everything works better. My recovery, my sleep, my energy, my strength in the gym, it all improves.

I keep things simple. I lift, eat whole foods, stay consistent, and use smart science to help my body respond better.

Drop GLP below and I’ll share what I use and the telehealth platform I trust.

How To Eat Right For Your Hormones- Perimenopause Edition😉

✨ In perimenopause, declining estrogen changes how your body uses nutrients.
✨ Prioritizing vegetables, protein, healthy fats, and complex carbs can help balance hormones, keep energy steady, and reduce symptoms like bloating, cravings, and fatigue.
✨ The key is consistency, making every plate hormone-friendly.

#hormonebalance #healthyrecipes #protein #proteinrecipes #perimenopause

How To Eat Right For Your Hormones- Perimenopause Edition😉

✨ In perimenopause, declining estrogen changes how your body uses nutrients.
✨ Prioritizing vegetables, protein, healthy fats, and complex carbs can help balance hormones, keep energy steady, and reduce symptoms like bloating, cravings, and fatigue.
✨ The key is consistency, making every plate hormone-friendly.

#hormonebalance #healthyrecipes #protein #proteinrecipes #perimenopause

Right now, I’m focused on optimizing my metabolism and supporting longevity while feeling strong, energetic, and steady through midlife.

For me, microdosing tirzepatide isn’t about fat loss. It’s about metabolic health. It helps balance blood sugar, improve insulin sensitivity, and calm inflammation, all the things that get a little trickier as we age.

When those pieces are supported, everything works better. My recovery, my sleep, my energy, my strength in the gym, it all improves.

I keep things simple. I lift, eat whole foods, stay consistent, and use smart science to help my body respond better.

Drop GLP below and I’ll share what I use and the telehealth platform I trust.

Right now, I’m focused on optimizing my metabolism and supporting longevity while feeling strong, energetic, and steady through midlife.

For me, microdosing tirzepatide isn’t about fat loss. It’s about metabolic health. It helps balance blood sugar, improve insulin sensitivity, and calm inflammation, all the things that get a little trickier as we age.

When those pieces are supported, everything works better. My recovery, my sleep, my energy, my strength in the gym, it all improves.

I keep things simple. I lift, eat whole foods, stay consistent, and use smart science to help my body respond better.

Drop GLP below and I’ll share what I use and the telehealth platform I trust.

5=4 Protein Breakfasts I Eat On Repeat Ready In less than 10 minutes ⌛

1️⃣Avocado Delight Omelette:
2 whole eggs
2 egg whites
1/2 cup baby spinach
Salt and pepper to taste
1 tbsp avocado oil
1/2 small avocado, chopped
2 slices of turkey bacon
1/2 cup cottage cheese
1/2 cup raspberries

Calories: 628 , Carbs: 15g, Protein: 47g, Fat: 42g, Fiber 9g
COOKING TIME: 5 MINUTES

2️⃣Berry Bliss Smoothie
1 banana
1 cup almond milk
3/4 cup nonfat plain Greek
yogurt
3 tbsp hemp hearts
1 tbsp almond butter
1/2 cup sliced strawberries
1/2 cup raspberries
Vanilla Protein Powder

Calories: 663, Carbs: 53g, Protein: 53g, Fat: 49g, Fiber 10g
COOKING TIME: 0 MINUTES

3️⃣.Nut butter banana Greek yogurt

1 cup plain Greek yogurt
2 tbsp almond butter
1 medium banana
1 tbsp chia seeds
1 tbsp hemp hearts

Calories: 451, Carbs: 32g, Protein: 30g, Fat: 22g, Fiber 8g
COOKING TIME: 5 MINUTES

4️⃣Mushroom Frittata
1/2 tbsp ghee
1/2 cup sliced portabella
mushrooms
3 eggs
1/4 cup Low-fat cottage cheese
4 small red potatoes
1/2 tsp dill
Salt and pepper to taste

Calories: 515, Carbs: 46g, Protein: 32g, Fat: 22g, Fiber 15g
COOKING TIME: 10 MINUTES

👉If you are interested in recipes like this, easy, quick and healthy, comment ”BREAKFAST” and I’ll send you my guide for inspiration!

5=4 Protein Breakfasts I Eat On Repeat Ready In less than 10 minutes ⌛

1️⃣Avocado Delight Omelette:
2 whole eggs
2 egg whites
1/2 cup baby spinach
Salt and pepper to taste
1 tbsp avocado oil
1/2 small avocado, chopped
2 slices of turkey bacon
1/2 cup cottage cheese
1/2 cup raspberries

Calories: 628 , Carbs: 15g, Protein: 47g, Fat: 42g, Fiber 9g
COOKING TIME: 5 MINUTES

2️⃣Berry Bliss Smoothie
1 banana
1 cup almond milk
3/4 cup nonfat plain Greek
yogurt
3 tbsp hemp hearts
1 tbsp almond butter
1/2 cup sliced strawberries
1/2 cup raspberries
Vanilla Protein Powder

Calories: 663, Carbs: 53g, Protein: 53g, Fat: 49g, Fiber 10g
COOKING TIME: 0 MINUTES

3️⃣.Nut butter banana Greek yogurt

1 cup plain Greek yogurt
2 tbsp almond butter
1 medium banana
1 tbsp chia seeds
1 tbsp hemp hearts

Calories: 451, Carbs: 32g, Protein: 30g, Fat: 22g, Fiber 8g
COOKING TIME: 5 MINUTES

4️⃣Mushroom Frittata
1/2 tbsp ghee
1/2 cup sliced portabella
mushrooms
3 eggs
1/4 cup Low-fat cottage cheese
4 small red potatoes
1/2 tsp dill
Salt and pepper to taste

Calories: 515, Carbs: 46g, Protein: 32g, Fat: 22g, Fiber 15g
COOKING TIME: 10 MINUTES

👉If you are interested in recipes like this, easy, quick and healthy, comment ”BREAKFAST” and I’ll send you my guide for inspiration!

Why Intermittent Fasting Works for Menopausal Women When Other Diets Fail 🍽️
Curious about how intermittent fasting can work for you? Comment “RESET” to join my 6-week program designed specifically for menopausal women!
#fasting #intermittentfasting #menopause

Why Intermittent Fasting Works for Menopausal Women When Other Diets Fail 🍽️
Curious about how intermittent fasting can work for you? Comment “RESET” to join my 6-week program designed specifically for menopausal women!
#fasting #intermittentfasting #menopause

3 Signs Your Body Is Storing Fat ⬇️
Here are 3 signs your body is holding on to fat:
1️⃣ Low energy and constant cravings, your body’s way of signaling it needs better fuel.
2️⃣ Persistent belly fat, that stubborn area that won’t budge no matter what you try.
3️⃣ Eating less but still gaining weight, a sign your metabolism might be slowing down or stress hormones are in play.
Understanding these signs can help you adjust your habits and support your body smarter, especially during midlife changes.
Struggling to lose weight despite eating less and working out? Your body might be storing fat without you realizing it. Comment “TRUTH” and I’ll send you a free guide!

#midlifefatloss #nutrition #womenover40 #perimenopause #hormonehealth

3 Signs Your Body Is Storing Fat ⬇️
Here are 3 signs your body is holding on to fat:
1️⃣ Low energy and constant cravings, your body’s way of signaling it needs better fuel.
2️⃣ Persistent belly fat, that stubborn area that won’t budge no matter what you try.
3️⃣ Eating less but still gaining weight, a sign your metabolism might be slowing down or stress hormones are in play.
Understanding these signs can help you adjust your habits and support your body smarter, especially during midlife changes.
Struggling to lose weight despite eating less and working out? Your body might be storing fat without you realizing it. Comment “TRUTH” and I’ll send you a free guide!

#midlifefatloss #nutrition #womenover40 #perimenopause #hormonehealth

This Is Not Fiber & This Is Not Protein 🤔

The daily norm of protein is 35-45 grams.
Women need between 25-35 grams/day & 20g should come from soluble fiber

1) HIGH IN PROTEIN FOODS
✅Chicken breast
✅Eggs (make sure to eat at least 3)
✅Greek Yogurt
✅Tofu
✅Almonds

2) HIGH IN FIBER FOODS
✅Avocado
✅Asparanus
✅Chia Seeds
✅Oats
✅Flaxseeds
✅Chia seeds

3) LOW IN PROTEIN FOODS
✅Apple
✅White Rice
✅Cucumber
✅Lettuce
✅Olive Oil

4) LOW IN FIBER FOODS
✅Cheese
✅Eggs
✅Milk
✅Pasta
✅Chicken

#fiber #protein #midlife #weight loss #menopause

This Is Not Fiber & This Is Not Protein 🤔

The daily norm of protein is 35-45 grams.
Women need between 25-35 grams/day & 20g should come from soluble fiber

1) HIGH IN PROTEIN FOODS
✅Chicken breast
✅Eggs (make sure to eat at least 3)
✅Greek Yogurt
✅Tofu
✅Almonds

2) HIGH IN FIBER FOODS
✅Avocado
✅Asparanus
✅Chia Seeds
✅Oats
✅Flaxseeds
✅Chia seeds

3) LOW IN PROTEIN FOODS
✅Apple
✅White Rice
✅Cucumber
✅Lettuce
✅Olive Oil

4) LOW IN FIBER FOODS
✅Cheese
✅Eggs
✅Milk
✅Pasta
✅Chicken

#fiber #protein #midlife #weight loss #menopause

If I Had To Pick The Two Of The Most Important Activities After 50… 😮‍💨

Here is what I recommend 👇
Walking & Strength training:
Incorporate these two into your weekly schedule, and you’ll protect your body, boost your energy, and age on your terms!
✅Aim for 8-10K steps/day (or just start adding 1,000 more per week).
Balances blood sugar & reduces risk of diabetes
Keeps your heart, lungs, and circulation strong
Lubricates stiff joints and eases back pain
Boosts mood, memory, and mental clarity
👉 Pro tip: Take short walks after meals for digestion and blood sugar control.
✅2-3x per week of strength training is all you need. Focus on big moves like squats, push-ups, rows, and presses. This builds muscle, strengthens bones, metabolism, and helps prevent falls as we age.
Focus on foundational movements:
Squats → Keep your legs strong so stairs and chairs never scare you
Push-ups/Presses → Protect shoulders, arms, and posture
Rows → Support your back
Core work → Stability + balance for fall prevention
But always remember to listen to your own body and needs and make sure to also fuel it with healthy and nutritious food!
👉If you’re struggling with your body right now, comment “RESET” to learn about my 6 week program that’s helped X women finally lose weight!
#midlifefatloss #weightloss #womenover40 #fitness #strengthtraining

If I Had To Pick The Two Of The Most Important Activities After 50… 😮‍💨

Here is what I recommend 👇
Walking & Strength training:
Incorporate these two into your weekly schedule, and you’ll protect your body, boost your energy, and age on your terms!
✅Aim for 8-10K steps/day (or just start adding 1,000 more per week).
Balances blood sugar & reduces risk of diabetes
Keeps your heart, lungs, and circulation strong
Lubricates stiff joints and eases back pain
Boosts mood, memory, and mental clarity
👉 Pro tip: Take short walks after meals for digestion and blood sugar control.
✅2-3x per week of strength training is all you need. Focus on big moves like squats, push-ups, rows, and presses. This builds muscle, strengthens bones, metabolism, and helps prevent falls as we age.
Focus on foundational movements:
Squats → Keep your legs strong so stairs and chairs never scare you
Push-ups/Presses → Protect shoulders, arms, and posture
Rows → Support your back
Core work → Stability + balance for fall prevention
But always remember to listen to your own body and needs and make sure to also fuel it with healthy and nutritious food!
👉If you’re struggling with your body right now, comment “RESET” to learn about my 6 week program that’s helped X women finally lose weight!
#midlifefatloss #weightloss #womenover40 #fitness #strengthtraining

She's Trying To Lose Weight VS She's Is Trying To Build Muscle 😋

Remember always:
🔸Prioritize protein at each meal to protect muscle mass.
🔸Strength training 2-4x/week is non-negotiable if you want to keep or gain muscle.
🔸Track progress via strength, measurements, and photos, not just the scale.
🔸Adequate sleep and stress management directly affect fat loss & muscle gain.

Want to learn how to count your macros and lose fat in midlife? Comment “RESET” for more info on my 21 Day Reset that’s already helped X women lose weight and get their confidence back!

#fitnessjourney #eatprotein #countingmacros #weightlifting

She's Trying To Lose Weight VS She's Is Trying To Build Muscle 😋

Remember always:
🔸Prioritize protein at each meal to protect muscle mass.
🔸Strength training 2-4x/week is non-negotiable if you want to keep or gain muscle.
🔸Track progress via strength, measurements, and photos, not just the scale.
🔸Adequate sleep and stress management directly affect fat loss & muscle gain.

Want to learn how to count your macros and lose fat in midlife? Comment “RESET” for more info on my 21 Day Reset that’s already helped X women lose weight and get their confidence back!

#fitnessjourney #eatprotein #countingmacros #weightlifting

Cardio Or Strength Training? Menopause Edition 🏋️

➡️Cardio is great for heart health, but when it comes to improving insulin sensitivity, strength training is where the magic happens.
Why? Because building muscle makes your body more efficient at using glucose. More muscle means less insulin resistance.
➡️For women over 40, this is crucial. As estrogen levels fall during perimenopause and menopause, muscle mass decreases, and with it, insulin sensitivity declines too. Without regular muscle-building, your body’s ability to manage glucose weakens significantly.
So if you want to feel energized, manage blood sugar, and support hormonal balance, make strength training a non-negotiable part of your routine. Just 2-3 sessions a week can make a huge difference!
Follow for more fitness & nutrition education!
#cardio #strength #workout #muscle #strengthtraining #cardio #menopause

Cardio Or Strength Training? Menopause Edition 🏋️

➡️Cardio is great for heart health, but when it comes to improving insulin sensitivity, strength training is where the magic happens.
Why? Because building muscle makes your body more efficient at using glucose. More muscle means less insulin resistance.
➡️For women over 40, this is crucial. As estrogen levels fall during perimenopause and menopause, muscle mass decreases, and with it, insulin sensitivity declines too. Without regular muscle-building, your body’s ability to manage glucose weakens significantly.
So if you want to feel energized, manage blood sugar, and support hormonal balance, make strength training a non-negotiable part of your routine. Just 2-3 sessions a week can make a huge difference!
Follow for more fitness & nutrition education!
#cardio #strength #workout #muscle #strengthtraining #cardio #menopause

This Is A Picture Of Me At 42 Before I Lost 12 Pounds

Follow me and I’ll show you how to get stronger, feel amazing, and love the body you’re in without giving up your favorite foods.

#personalstory #menopause #womenover40 #weightloss #weightlossjourney

This Is A Picture Of Me At 42 Before I Lost 12 Pounds

Follow me and I’ll show you how to get stronger, feel amazing, and love the body you’re in without giving up your favorite foods.

#personalstory #menopause #womenover40 #weightloss #weightlossjourney

Midlife aches and old injuries don’t get to set the pace for our life anymore 💪

Nate and I use the peptide stack BPC-157 + TB-500—often called the healing duo.

👉🏽 BPC-157 has been studied for reducing inflammation and supporting tissue repair
👉🏽 TB-500 is paired for muscle, tendon, and overall recovery

Why?

Because we’re in a season where staying strong matters more than ever. We want to:
👶 Keep up with our grandson
💪 Recover faster from workouts
🦵 Support old injuries
🌊 Say yes to new adventures without being sidelined by soreness

The outcome?

We’re moving easier, bouncing back quicker, and thriving in midlife instead of slowing down.

Want more info on peptides or the telehealth platform we use? Comment BIOHACK and I’ll share the details with you.

Midlife aches and old injuries don’t get to set the pace for our life anymore 💪

Nate and I use the peptide stack BPC-157 + TB-500—often called the healing duo.

👉🏽 BPC-157 has been studied for reducing inflammation and supporting tissue repair
👉🏽 TB-500 is paired for muscle, tendon, and overall recovery

Why?

Because we’re in a season where staying strong matters more than ever. We want to:
👶 Keep up with our grandson
💪 Recover faster from workouts
🦵 Support old injuries
🌊 Say yes to new adventures without being sidelined by soreness

The outcome?

We’re moving easier, bouncing back quicker, and thriving in midlife instead of slowing down.

Want more info on peptides or the telehealth platform we use? Comment BIOHACK and I’ll share the details with you.

Two Women Want To Lose 20 Pounds During Menopause 🏋️

Struggling to lose weight? Comment “SHIFT” for my free menopause fat loss guide!

#protein #midlife #midlifeweightloss #weightloss #menopauseweightloss

Two Women Want To Lose 20 Pounds During Menopause 🏋️

Struggling to lose weight? Comment “SHIFT” for my free menopause fat loss guide!

#protein #midlife #midlifeweightloss #weightloss #menopauseweightloss

4 Foods To Replace (Perimenopause & Menopause Phase)
▫️Perimenopause and menopause bring a lot of changes, physically and emotionally. While hormonal shifts are natural, the symptoms don’t have to control your life.
▫️Nutrition becomes your secret weapon during this time. The right foods can ease hot flashes, mood swings, and weight gain, while also supporting your bones, heart, and brain health.
▫️As estrogen levels decline, our risk for bone loss, heart issues, and metabolic changes rises but targeting specific nutrients can help you not just survive, but truly thrive.
➡️Here are my top nutrient foods that help my hormones stay balanced:
🔸Flaxseeds

🔸Frozen berries

🔸Asparagus

🔸Eggs

🔸Leafy greens

🔸Hemp seeds

👉Want to stop guessing and find what truly supports your body in midlife? Comment “SHIFT” and I’ll send you my nutritional guide

#nutrition #healthyfood #perimenopause #menopause

4 Foods To Replace (Perimenopause & Menopause Phase)
▫️Perimenopause and menopause bring a lot of changes, physically and emotionally. While hormonal shifts are natural, the symptoms don’t have to control your life.
▫️Nutrition becomes your secret weapon during this time. The right foods can ease hot flashes, mood swings, and weight gain, while also supporting your bones, heart, and brain health.
▫️As estrogen levels decline, our risk for bone loss, heart issues, and metabolic changes rises but targeting specific nutrients can help you not just survive, but truly thrive.
➡️Here are my top nutrient foods that help my hormones stay balanced:
🔸Flaxseeds

🔸Frozen berries

🔸Asparagus

🔸Eggs

🔸Leafy greens

🔸Hemp seeds

👉Want to stop guessing and find what truly supports your body in midlife? Comment “SHIFT” and I’ll send you my nutritional guide

#nutrition #healthyfood #perimenopause #menopause

Bad, Good & GREAT for Midlife Health 💪 🏋️

If you’re ready to train smarter, eat better, and feel stronger, comment RESET and join my 6-week program designed for women in midlife!!

#weightlifting #workouts #midlifefatloss #nutrition #weightloss #womenover40

Bad, Good & GREAT for Midlife Health 💪 🏋️

If you’re ready to train smarter, eat better, and feel stronger, comment RESET and join my 6-week program designed for women in midlife!!

#weightlifting #workouts #midlifefatloss #nutrition #weightloss #womenover40

I’m here for the brown suede moment 🤎 This New York beauty checked every single box—classic, chic, and the perfect fall statement.

Consider me obsessed. Comment “suede” and I’ll send you the link!

I’m here for the brown suede moment 🤎 This New York beauty checked every single box—classic, chic, and the perfect fall statement.

Consider me obsessed. Comment “suede” and I’ll send you the link!

Come With Me To Do My Night Skin Care Routine⭐

Curious about how small nightly habits can make a big difference in your midlife health journey? Follow for more inspiring midlife routines that help you glow, sleep better, and feel amazing!

#nightroutine #nightinthelife #skincare #midlife

Come With Me To Do My Night Skin Care Routine⭐

Curious about how small nightly habits can make a big difference in your midlife health journey? Follow for more inspiring midlife routines that help you glow, sleep better, and feel amazing!

#nightroutine #nightinthelife #skincare #midlife

Did You Know That You Can Have A Healthy Living During Menopause 👇

To navigate the phases of menopause with grace and vitality, it’s essential to focus on the
following 6 principles:

1️⃣Whole food nutrition
2️⃣Sleep & relaxation
3️⃣Exercise & strength training
4️⃣Intermittent fasting
5️⃣Alcohol moderation
6️⃣Hydration

If you want to start seeing your own results,comment “RESET” to join my 6-week program designed specifically for menopausal women!

#midlifefatloss #nutrition #womenover40 #perimenopause #hormonehealth

Did You Know That You Can Have A Healthy Living During Menopause 👇

To navigate the phases of menopause with grace and vitality, it’s essential to focus on the
following 6 principles:

1️⃣Whole food nutrition
2️⃣Sleep & relaxation
3️⃣Exercise & strength training
4️⃣Intermittent fasting
5️⃣Alcohol moderation
6️⃣Hydration

If you want to start seeing your own results,comment “RESET” to join my 6-week program designed specifically for menopausal women!

#midlifefatloss #nutrition #womenover40 #perimenopause #hormonehealth

Your Hormone Health Is In Your Daily Habits 💘

➡ ️ For women in perimenopause, if you are doing everything and anything to lose weight such as putting in hours at the gym, and eating healthy, but still not seeing results...your hormones could be the reason why you are not seeing results.

However you can bring your hormones back into balance with simple lifestyle changes.

Top tips for hormone-friendly eating:
🔸 Eat organic when possible to avoid hormone-disrupting pesticides.
🔸 Include healthy fats like avocados, nuts, fatty fish, and olive oil, these are the building blocks for your hormones.
🔸 Balance your blood sugar by eating protein and fiber-rich foods regularly to avoid insulin spikes and cravings.
🔸 Snack smart: choose nutrient-dense options and keep processed foods and sugar to a minimum.

Lifestyle tips for healthy hormones:
🔸 Manage stress: Even 10-15 minutes of meditation, yoga, breathwork, or a walk in nature can help lower cortisol.
🔸Go non-toxic: Switch to clean personal care and household products to avoid endocrine disruptors like BPA, parabens, and phthalates.
🔸 Clean up your cookware: Use stainless steel, cast iron, or ceramic instead of non-stick or plastic.
🔸 Prioritize sleep: Reduce blue light before bed, stick to a consistent schedule, and get morning sunlight to support your circadian rhythm.

👉Follow for trusted strategies to stay strong, energized, and confident during midlife!

#midlifefatloss #nutrition #womenover40 #perimenopause #hormonehealth

Your Hormone Health Is In Your Daily Habits 💘

➡ ️ For women in perimenopause, if you are doing everything and anything to lose weight such as putting in hours at the gym, and eating healthy, but still not seeing results...your hormones could be the reason why you are not seeing results.

However you can bring your hormones back into balance with simple lifestyle changes.

Top tips for hormone-friendly eating:
🔸 Eat organic when possible to avoid hormone-disrupting pesticides.
🔸 Include healthy fats like avocados, nuts, fatty fish, and olive oil, these are the building blocks for your hormones.
🔸 Balance your blood sugar by eating protein and fiber-rich foods regularly to avoid insulin spikes and cravings.
🔸 Snack smart: choose nutrient-dense options and keep processed foods and sugar to a minimum.

Lifestyle tips for healthy hormones:
🔸 Manage stress: Even 10-15 minutes of meditation, yoga, breathwork, or a walk in nature can help lower cortisol.
🔸Go non-toxic: Switch to clean personal care and household products to avoid endocrine disruptors like BPA, parabens, and phthalates.
🔸 Clean up your cookware: Use stainless steel, cast iron, or ceramic instead of non-stick or plastic.
🔸 Prioritize sleep: Reduce blue light before bed, stick to a consistent schedule, and get morning sunlight to support your circadian rhythm.

👉Follow for trusted strategies to stay strong, energized, and confident during midlife!

#midlifefatloss #nutrition #womenover40 #perimenopause #hormonehealth

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