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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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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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Why Your Liver Needs Extra Love in Midlife

If you’re in midlife and feeling like your body is just not cooperating with your weight loss goals, your energy is tanked, your digestion is off, and your skin just isn’t glowing like it used to… I want you to know: it’s not all in your head.

Your liver might just be quietly crying out for some attention. Yep, that hard-working organ tucked under your ribs is doing a ton behind the scenes — especially during perimenopause and menopause — and it's high time we showed it some love.

This post is inspired by Episode 105 of the Menopause Makeover: Menopause Liver Detox: What You Need to Know. If you haven’t listened yet, definitely pop in your earbuds after this read. 

But for now, let’s dig into what your liver actually does, why it matters so much for hormone balance and fat loss, and how you can begin to gently support it — starting today.

What Your Liver Does (and Why It’s So Important in Menopause)

Your...

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From Hormone Imbalance to Breakthrough: Coach KJ's Inspiring Journey with Trim Healthy Mama

If you’re a midlife woman struggling with weight loss, brain fog, and those rollercoaster hormones, grab your favorite sipper and settle in because you are not alone. Today’s post is a special one, and I can't wait for you to hear it.

I had the pleasure of chatting with my friend and fellow Trim Healthy Mama coach, KJ York. Her story is powerful, real, and full of hope. KJ’s journey from battling food addiction and hormone imbalance to finding freedom and purpose is one you need to hear. She opens up about her struggles, her faith, and the practical strategies that helped her overcome the roadblocks that so many of us face in midlife.

So if you’ve been feeling stuck, frustrated, or just plain tired of trying to get it right—this post is for you. L...

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As a woman in midlife, you’ve probably noticed that sleep doesn’t come as easily as it used to, and stress feels like it’s running the show. These changes aren’t just frustrating—they’re directly tied to what’s happening with your hormones. Sleep and stress are closely linked to hormone balance, and when they’re out of sync, it creates a domino effect that can derail your health, energy, and weight loss goals.

Let's break down why sleep and stress are such powerful players in your midlife journey and how they impact key hormones like cortisol, insulin, estrogen, and progesterone. You’ll also find actionable strategies to reclaim your rest, reduce stress, and support your body during this new season.

How Sleep Loss and Stress Wreak Havoc on Your Hormones

When you’re stressed or ...

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Apple Podcast - Spotify

Midlife Tips to Get Back On Track With Weight Loss

Hello, friends! If you’ve ever struggled to stay consistent with your weight loss goals in midlife, you’re not alone. Life happens—whether it’s stress, changing hormones, or the demands of family and career—and suddenly, those healthy habits fall by the wayside. But here’s the good news: getting back on track is not only possible but completely within your reach. In this post, I’m sharing practical, actionable midlife tips for getting back on track with weight loss that can help you feel empowered and focused on your health journey.

Why We Fall Off Track

Life Happens

In midlife, juggling responsibilities like work, family, and your own well-being can feel overwhelming. Often, weight loss and fitness goals are the first things to get pushed aside. Before you know it, you're off plan and struggling to get back into a groove.

Emotional and ...

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The Whole Body Vibration Plate – A Game-Changer for Women in Midlife

Struggling with stubborn weight, achy joints, or trying to find the energy to stay on track with your health goals during menopause? If that sounds like you, let me introduce you to one of my absolute favorite tools: the whole-body vibration plate.

Now, I’ll be the first to admit—I don’t jump on fitness fads. But after diving into the science and trying it myself, I’m here to tell you this tool is a game-changer for women in midlife. Whether you’re navigating hormone changes, recovering from an injury, or looking for a way to boost your results, the vibration plate might just be your new best friend.

Let’s talk about why this tool is so valuable and how it can fit into your midlife health journey.

What Is a Whole Body Vibration Plate?

At its core, a whole-body vibration plate is a platform that sends gentle vibrations thr...

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How Do I Know I'm in Perimenopause? A Guide for Women Over 40

Perimenopause can be a confusing and often overwhelming time for many women. If you're over 40 and noticing changes in your body, emotions, or overall well-being, you might be wondering, “How do I know if I’m in perimenopause?”

You’re not alone—many women are navigating these same waters, trying to understand their shifting hormones, why their belly fat won’t budge, and how to take better care of themselves.

What is Perimenopause?

Perimenopause refers to the transition period leading up to menopause, which can start as early as your late 30s or early 40s. It typically lasts for several years—sometimes up to a decade—before you officially reach menopause, which is when you haven't had a period for 12 consecutive months. During this transition, your hormone levels fluctuate significantly, causing symptoms that can sometimes feel overw...

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If you’re reading this, chances are you’ve felt that frustrating brain fog that seems to roll in like an unexpected cloud during your midlife years. 

Maybe you’ve walked into a room and forgotten why, struggled to remember names, or even felt like you might be losing your mind. 

First things first: you are not alone, and you are definitely not going crazy! As a Trim Healthy coach for menopausal women and midlife fitness specialist, I’m here to guide you through understanding and combating menopause brain fog with practical tips, supportive strategies, and a lot of encouragement.

What is Menopause Brain Fog?

Brain fog is one of the most common symptoms that women experience when they hit their late 30s or early 40s, especially during perimenopause and menopause. It’s that feeling of mental fuzziness, f...

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What Supplements Can I Take to Lose Weight During Menopause?

Navigating menopause can feel like an uphill battle, especially when those extra pounds start creeping on. But, there are some game-changing supplements that can really help you manage your weight during this season of life. 

Before we dive in, remember: I’m not a doctor, so it’s crucial to check with your healthcare provider before starting any new supplement regimen.

Why Is Menopause Linked to Weight Gain?

Menopause often brings about unwanted weight gain, particularly around the belly. On average, women can expect to gain around 10 pounds during this time. So, why does this happen? It’s all about our changing hormones.

As your estrogen levels decline, your body’s ability to metabolize glucose and maintain muscle mass takes a hit. This means your metabolism sl...