If you’ve been told to “eat less and move more,” but you’re stuck with brain fog, fatigue, heavy cycles, anxiety, or hot flashes—this episode is your reframe. We’re unpacking the hidden cost of under-eating and over-exercising on your hormones, especially in perimenopause and menopause. You’ll learn how chronic low intake shrinks meal tolerance, spikes cortisol, disrupts blood sugar, and triggers the feast/famine cycle that keeps you dysregulated.

What we cover:

• Why your body isn’t “broken”—it’s under-fueled and stressed
• How low intake raises cortisol and steals from progesterone (hello, PMS and heavier cycles)
• Perimenopause/menopause shifts: why protein becomes non-negotiable and too many refined carbs worsen hot flashes and sleep
• Symptoms of under-fueling: brain fog, fatigue, anxiety, heavy/irregular cycles, hot flashes, night sweats, hair changes, cravings
• A gentle ramp-up plan to increase intake without bloat (so your stomach and nervous system can adapt)
• Exactly what to eat at each meal: PFF plates (protein, fat, fiber-rich carbs) with easy breakfast, lunch, dinner, and snack ideas
• Smart timing: coffee with food, post-meal walks, and spacing meals every 3–5 hours
• Supportive supplements and timing (educational only): magnesium glycinate at night, omega-3s and D3/K2 with meals, B-complex in the morning, creatine daily, myo-inositol, electrolytes, and optional adaptogens

Walk away with a realistic plan to rebuild safety in your body, stabilize blood sugar, and nourish your hormones—without hustle or perfection.

Free resources and next steps:

• Download the FREE Hormone-Balancing Meal Plan template to hit protein targets with ease.

• Book a 90-minute Rooted Reset for a personalized ramp-up plan
• Ultima Electrolytes
• Supplement Fix
• Done-For-You Meal Plan