If you’ve ever felt rushed through meals, confused by conflicting advice, or resigned to “inevitable” midlife changes—this will feel like a breath of fresh air. I sat down with women’s health expert and best selling author, Alison Bladh to talk about simple, science-backed shifts that restore energy, support metabolism, and bring your glow back—without extreme diets or overwhelm.

We cover how slowing down at mealtime calms cortisol (your stress hormone), why adding the right foods often works better than restricting them, which tests are worth knowing in midlife, and how small daily beauty rituals (inside and out) can change the way you feel. Most importantly: the idea that weight gain is “automatic” in menopause? Not true. Your body is adaptable—with the right inputs.

What matters (and why)

• Slow meals = better digestion. Stress elevates cortisol, which downshifts digestion. A 60-second breathing pause before eating can reset your nervous system. And do NOT save those difficult conversation for meal time! This is the time for gratitude for your food, your company, and everything else that you appreciate in your life.
• Add, don’t restrict. Crowd your plate with protein, fiber, and healthy fats so the less-helpful stuff naturally gets pushed out.
• Protein at breakfast. Aim for a palm-sized portion to steady blood sugar, support muscle, and curb mid-morning crashes.
• Know your numbers. Thyroid panels, selective hormone testing (e.g., DUTCH- Dried Urine Test for Comprehensive Hormones- in perimenopause), and a comprehensive stool test can reveal hidden drivers.
• Beauty from the inside out. Hydration, omega-3s, and daily SPF support skin; hyaluronic acid + an eye cream and caring for your neck combat “tech neck.”
• Muscle is your metabolic superpower. Strength training protects metabolism, mood, bones, and confidence.

Try this this week

• Before each meal: 6 slow breaths (in 4 seconds, out 6) to flip into “rest & digest.”
• Upgrade breakfast: Eggs + veggies, Greek yogurt with nuts/seeds, or tofu scramble.
• Hydration habit: Fill a 24-oz bottle; finish two by dinner.
• Strength x2: Two 20-minute sessions (squats, pushes, pulls, hinges). Keep it simple, consistent.
• Skin basics nightly: Cleanser → toner → hyaluronic acid → moisturizer; SPF every morning. (Do not take this for granted. Check for products that have been tested by the Environmental Working Group- EWG, for products that aren’t loaded with toxins. www.ewg.org)
• Book one check-in: Ask your clinician for a thyroid panel; discuss whether hormone or gut testing fits your symptoms.

Ready to go deeper and feel your sparkle again? Listen to the full conversation with Alison Bladh here: 

🔔 Watch on YouTube: Click here

🎙️ Listen to the audio: Click here

And find her best selling book here: https://www.amazon.com/Have-Magnificent-Menopause-Straightforward-Looking-ebook/dp/B0FF9HTS5W

(And if it helps someone you love, please forward this along. We rise together.)