Aging Well Coaching

22/02/2026

21/02/2026

I used to have black coffee first thing in the morning until I learned on one of my nutrition courses that when you drink black coffee on an empty stomach:

1) Cortisol, your stress hormone, rises (it’s already naturally high in the morning)

2) Stomach acid increases

3) Gut motility speeds up (I liked this effect)

4) Blood sugar can spike then dip

For some people, it could lead to jitters, anxiety or reflux. For me, it felt like mid-morning crashes from blood sugar dips!

Starting with warm lemon water helps rehydrate your cells, support digestion, and gently stimulates your liver.

I changed this one simple thing and paired coffee with my meals and it helped stabilize my energy!

Just a small tip to try to see how your body responds.

Happy Saturday everyone!

19/02/2026

What do you add to your smoothies to amp them up?

Three things that are so nutritious and pump up the health factor of my smoothies are flaxseed, collagen and.....frozen cauliflower rice. Yup you read that right, it makes smoothies soooo creamy without a ton of extra calories. Try it!

18/02/2026

Workout Wednesday!

No Winston, we walk after my workout, not before! I have systems for my daily movement to help me achieve my goals of 12,000 steps/day, stronger bones and more lean muscle. To hit my step goal, I go for a walk after I drop the kids off at school and before I pick them up. I walk after dinner to help with blood sugar management and that heavy feeling before winding down at night.

Systems are your best friend as you age, when life gets more chaotic, and especially when you go through the changes of menopause. Here's why:

1) Your energy will fluctuate. Your motivation will dip. A solid system keeps you moving anyway.

2) Brain fog is real. Systems remove daily decision fatigue so you can save your mental energy for things that actually matter.

3) They create freedom, not restriction. When your basics (protein, strength training, sleep routine) run on autopilot, you have more space to enjoy your life.

4) They bend when life gets busy. Goals can feel like pass/fail. Systems allow for Plan B and Plan C.

Your systems are a gift to your future self, the person you’re becoming tomorrow, next month, next year. They take the pressure off motivation and willpower and make taking care of yourself the default.

I've learned that this chapter of life isn’t about pushing harder. It’s about building habits and systems that can quietly carry me forward.

What’s a system you have that’s working really well right now? Share it! You might inspire someone else.

17/02/2026

My latest obsession. Fungi! Have you ever heard of the mycobiome?

09/02/2026

Making the best of a 2-hour ferry delay. It's okay BC Ferries, we know you work and try hard. Stuff happens. Making lemonade out of the lemons!

05/02/2026

Workout Wednesday on a Thursday!

Guess what was an important muscle group I worked today?

05/02/2026

Workout Wednesday on a Thursday!

Guess what important muscle group I focussed on today as part of my workout?

03/02/2026

Menopause Mondays!

A lot of clients reach out to me because they want help with weight. But very quickly, we realize it’s not a weight problem, it’s a whole-system stress, sleep, hormone, and lifestyle problem that’s showing up on the scale.

In perimenopause and post menopause, your body is already more sensitive to stress, and chronic stress changes how your body:
• stores fat
• handles sugar
• breaks down muscle
• sleeps
• manages hunger

So it's not just about food or exercise; it's often about how overloaded your system feels.

Before you count calories or add more workouts, try asking yourself: what’s stressing me right now? Work, sleep, social media comparisons, overcommitting, people-pleasing, etc. If you start by easing the biggest stressor before adding anything else to your plate, you might be surprised how much more manageable everything else starts to feel.

01/02/2026

I used to wake up and go straight for coffee and emails/work, stacking my natural cortisol awakening response (CAR) with a stress-driven rise. This can be a recipe for disaster and I often noticed crazy blood sugar swings with mid-morning and mid-afternoon energy crashes. Creating a supportive routine and allowing my natural cortisol rise to occur unamplified helped me feel calmer, energized and way less at the mercy of my hormones by 10am.

Try it tomorrow, light, water, food before coffee and screens, see what your hormones say and let me know!

31/01/2026

Food Fridays! This is the second post I’ve done on sugar cravings because this is one of the biggest things my clients struggle with when trying to improve their nutrition habits.

Understanding why sugar cravings happen is just as important as understanding how to curb them.

They’re often not a lack of willpower or discipline. They are more driven by your brain, blood sugar, stress hormones, sleep, and habits. In perimenopause and menopause, those signals get louder due to hormone fluctuations.

You can quiet cravings down by eating in a blood sugar–supportive way (protein, fibre, healthy fats, not grazing, not eating carbs solo) and by calming your nervous system (sleep, hydration, stress support practices).

When those pieces are in place, especially balanced blood sugar, cravings stop feeling so intense and easier to manage.

If sugar cravings feel like a constant battle, you may just need a different approach. Send me a message if you'd like a free guide detailing some approaches for reducing your cravings.

30/01/2026

Rave me your best wet weather gear. Momma needs an upgrade!