Of all the nutritional changes I recommend to midlife women, this is the one that moves the needle fastest.

Not a supplement. Not a detox. Not cutting out an entire food group.

Just starting the day with enough protein and fibre, consistently, at breakfast, before anything else.

I know it sounds too simple. But the research behind it is genuinely compelling, and the impact I see in clients who make this one change is significant enough that it's become the first thing I address with almost everyone I work with.

Here's exactly why it works, how much you need and two recipes that make it easy to hit the target every morning.

You're eating the same things you've always eaten. You're moving your body. Nothing has obviously changed. And yet you're exhausted after lunch, craving something sweet by 3pm, gaining weight around your middle and waking at 3am with your mind racing.

This is one of the most common pictures I see in perimenopause. And one of the most misunderstood.

These aren't random symptoms. They're not signs that you're doing something wrong or that you need to try harder. They're signs that your blood sugar regulation has changed and there's a very specific hormonal reason why.

Have you heard the buzz about broccoli sprouts?! These little greens are easy to add to your diet and punch far above their weight! They also easy to grow at home and I’ll share my simple step-by-step guide for growing your own at home below.

Have you ever wondered why your perimenopause symptoms seem worse despite eating well, exercising regularly and doing everything you're supposed to do?

There's a piece of this puzzle that doesn't get enough attention. It's called xenoestrogens. And once you understand what they are and where they come from, a lot of things start to make sense.

This post explains what xenoestrogens are, how they affect hormones in perimenopause specifically, where we're most commonly exposed to them and what you can practically do to reduce your exposure without overhauling your entire life.

If there is one time of year that derails even the most committed healthy habits it is the summer holidays.

The routine that kept everything in place disappears overnight. The kids are home. The days are unpredictable. You are eating at different times, sleeping differently, saying yes to ice cream at 11am because frankly it is hot and nobody has the energy to argue.

And then September arrives and you feel like you are starting from scratch.

It does not have to be that way. You do not need a perfect routine to maintain your health over summer. You just need a handful of anchors that work even when everything else is chaotic.

Here are five that actually make a difference.