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Why You’re Waking Up at 3AM in Perimenopause (and What to Do About It)

Raise your hand if your sleep used to be... well, normal-ish.

You’d go to bed, sleep through (more or less), and wake up ready-ish to face the day. But now? Somewhere in your 40s, sleep flipped the script. You wake up at 3am wide-eyed, your brain is running a full-blown mental PowerPoint presentation, and you're wondering: “Is this just how it’s going to be from now on?”

Friend, I see you. I am you.

This week on the podcast, I had the absolute joy of welcoming my friend and colleague Shonda Palmer, founder of Shonda Palmer Wellness. She’s a national board-certified health and wellness coach, a mindfulness teacher, and a total powerhouse when it comes to helping women in midlife finally get the rest they need. She’s coached thousands of women using CBT-I (Cognitive Behavioral Therapy for Insomnia) — and she joined me to unpack why sleep becomes so elusive in perimenopau...

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Ladies, let’s be honest.

Meal prep sounds great in theory. But by the time Sunday night rolls around, you're exhausted, brain-fried, and the last thing you want to do is chop a pile of vegetables while your to-do list stares you down. And yet, you know that if you don’t prep, your Trim Healthy Mama plan tends to derail by Wednesday, and you find yourself grabbing whatever is easy. Sound familiar?

If you're a busy midlife mama trying to burn fat, lose weight, and balance hormones, meal prep can feel like one more mountain you don’t want to climb. But it doesn’t have to be that way. Today, I'm breaking down how you can meal prep in a way that actually works for your real life, your real energy levels, and your real hormones.

Why Meal Prep Feels So Hard in Midlife

First, let’s just name it: meal prep feels overwhelming because your life is already full. And when you hit perimenopause or menopause, your brain doesn’t always have the same b...

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Welcome to the Pivot

Hey friend. If you’ve been wondering what’s going on with your energy, your weight, your sleep, or your emotions lately—and you’re somewhere in your late 30s, 40s, or even early 50s—let me whisper something to you:

You’re not crazy. You’re not broken. And you’re not alone.

What you’re feeling? It’s hormones. More specifically, it’s perimenopause—the body’s beautiful, frustrating, confusing transition into menopause. Most of us had no clue this was coming. No one pulled us aside and said, “Hey, heads up—your jeans might start getting tight, your sleep may tank, and that quick weight loss trick you used in your 20s? Yeah, it stops working.”

But here’s the good news: this season is not a problem. It’s an invitation.

And what you do now—how you choose to care for your changing body—can either set you up to thrive in your 50s and beyond or make it a whole lot harder to bounce back later.

The Real Signs of Hormonal Imb...

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When Your Get-Up-and-Go... Got Up and Left

Let me ask you something, friend: have you ever looked at your walking shoes, your protein shake, or even just your meal prep plan and thought, "I just don’t have it in me"?

Yeah. Me too.

And I’m not just talking about being tired—I’m talking about that whole-body, brain-fogged, soul-deep lack of drive that shows up like an unwelcome guest in perimenopause and menopause. It’s not that you don’t care. It’s that your hormones have started rewriting the rules without telling you.

Even as a certified personal trainer, Trim Healthy Mama coach, and menopause fitness specialist, I wasn’t immune. My motivation fell off a cliff. And I had to learn how to keep showing up anyway. Not perfectly. But consistently. And most of all—with grace.

So today, I want to talk to you about why this happens, what’s really going on, and how to work with your body—not against it—in this new season.

Hormones, Motivation, ...

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Real-life fat loss strategies that work with your hormones, not against them

If you're in your 40s or 50s wondering why your belly fat won’t budge—despite eating well and even squeezing in workouts—girl, I see you.

You’re not lazy, you’re not doing it wrong, and you're definitely not broken. You're likely in perimenopause, and your body is shifting in ways that require a new approach to fat-burning—one that works with your hormones, not against them.

In this episode of The Menopause Makeover, I break down four simple, doable habits that can help turn on fat burning in midlife. These strategies aren’t about cutting carbs, killing yourself at the gym, or starving. They're about creating a metabolism that’s responsive and resilient in this season.

Let’s walk through each one—because you deserve to feel good in your body again.

What’s Really Blocking Fat Burn in Perimenopause?

Let’s get one thing straight: cutting calories and working ou...

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Learning to Manage Your Mind When the Scale Doesn’t Make Sense

If you’ve ever stared at the scale and thought, “I’m doing everything right—why is it going up?!” this post is for you. As a Trim Healthy Coach, menopause fitness specialist, and midlife woman myself, I know firsthand how defeating it can feel when you’re doing all the right things and not seeing the results you expected.

But I also know this: your mindset might be the most important tool you’ve been overlooking.

This post will walk you through one of the most transformational tools I use with my clients (and myself!) to stay consistent, motivated, and aligned in midlife—even when progress feels slow or invisible.

Let’s talk about managing your mind when you can’t manage the scale.

Why Mindset Matters More Than the Number on the Scale

Here’s the deal: what you think shapes how you feel, and how you feel drives what you do (or don’t do). That’s why two women can see the exact same numb...

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If you’re doing all the “right things” but your weight is creeping up anyway...

if your belly feels thicker every morning and you’re wondering why the scale won’t budge even though you’re eating clean and trying to move more...

welcome, friend.

You’re not just lazy. You’re not completely failing. And you’re definitely not alone in feeling stuck.

I see you: making time for workouts (when you barely have time to breathe), trying to eat whole foods, maybe even tracking macros or following THM...

and yet, your midsection feels softer, your energy is down, and your body just doesn’t respond like it used to.

You’re tired of the all-or-nothing mindset. You’re trying to stay motivated, but it’s hard when nothing seems to be working.

It’s not just you—and it’s not your fault. What used to work simply doesn’t anymore. That’s what we’re unpacking today.

My Midlife Wake-Up Call

I had my last baby at 44—nine kids total—and thought I’d bounce back ...

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Why Losing Weight in Perimenopause Feels Impossible—And What Actually Works

You’re Not Broken, You’re Not Lazy, and You’re Definitely Not Doomed

If you’ve ever stared at the scale and thought, “What in the world happened to me? I used to be able to drop 10 pounds in two weeks. Why won’t it budge now?”—I want you to know: you are absolutely not alone. And you’re definitely not broken. You’re not lazy. You’re not destined for a lifetime of tight jeans and stubborn belly fat.

You’ve just been following weight loss advice that wasn’t designed for your stage of life. Midlife, perimenopause, and menopause are a totally different ballgame. It’s time to stop beating yourself up and start understanding what your body is asking for. Let’s get into why your go-to plan isn’t working anymore—and what to do instead.

Why You Can’t Lose 10 Pounds in a Month Like You Used To

“My Old Tricks Just Don’t Work Anymore…”

Let’s be real: I’m right there with you. B...

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The Hormone-Friendly Diet: What to Eat During Menopause to Lose Weight, Beat Belly Fat, and Balance Blood Sugar

Does It Feel Like Your Body Is Playing by a Whole New Set of Rules?

If you’re in your 40s, 50s, or 60s, you might be wondering: “Is it just me, or has my body switched the playbook?” The reality is, menopause really does change the rules when it comes to food, weight loss, and how our bodies handle blood sugar and fat storage. You might be doing “all the right things,” eating healthy, moving your body, and STILL seeing the scale go up—especially around the belly. If that sounds familiar, let me just say: you are NOT alone. In fact, you’re in very good company.

This new season comes with its own set of challenges. Our hormones shift, our metabolism slows down, and suddenly the tried-and-true diets from our 30s and 40s just don’t cut it anymore. It can feel discouraging and downright confusing! But here’s the good news—there is hope, and ...

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Why Traditional Cardio Isn’t Working Anymore

Let’s just say it: what used to work doesn’t anymore.

If you’ve been logging miles on the elliptical, sweating it out with daily high-intensity workouts, or pushing through long cardio sessions hoping to burn off that menopause belly, I see you. I’ve been there too. And the truth is—especially in midlife—more cardio is not better.

In fact, for many women over 40, too much of the wrong kind of cardio can actually work against you.

As a Trim Healthy Mama coach, menopause fitness specialist, and personal trainer in my own midlife season, I’ve had to completely rethink how I move my body—and I’ve coached hundreds of other women through that same shift.

Let’s break down what you really need to know about cardio in your 40s, 50s, and beyond, so you can work smarter (not harder), protect your metabolism, and finally feel strong in your skin again.

The Hormonal Shift That Changes Everything

Can metabolism cha...