In Rhythm: supporting your body through nutrition

Have you ever noticed how your entire day can feel decided by what happens in the first few hours? One morning you wake up, skip breakfast, race out the door, and by 11 a.m. you’re running on caffeine and sheer willpower. Another day, you move slower, eat something grounding, and suddenly everything feels different, lighter, more focused, more steady.

That’s because of your hormones.

Between 6–9 a.m., your body is setting the tone for the next 16 hours. Cortisol (your stress hormone) should rise and fall, your blood sugar stability is established and even your neurotransmitters (dopamine, serotonin) are being cued by light, food, and movement.

The problem is, most wellness routines women follow are designed for 25-year-old bodies running on different hormone patterns. For those of us 40+, the “no breakfast, crush a spin class, grab coffee” approach is like swimming upstream.

Here’s what actually works with your 40+ body:

Fiber and fat starter

Instead of reaching for toast or skipping breakfast altogether, start with a small plate of fiber and healthy fats like chai pudding with almond butter or avocado with flaxseed. This slows glucose release, stablizes insulin and keeps estrogen metabolism steady. Then layer in protein mid-morning if you prefer lighter starts.

Mobility over miles

Forget forcing yourself in a 5 am run. A 10-minute mobility flow (hip openers, spinal twists, shoulder stretches) improves circulation, reduces inflammation and gently wakes up your joints. Studies show mobility work can be just as effective as cardio for lowering systemic stress and supporting hormone balance

Breathwork before screens

Instead of rolling over and scrolling, try 3-5 minutes of box breathing (inhale for 4, hold 4, exhale 4, hold 4). Research shows this lowers cortisol and activates the parasympathetic nervous systems, the part that tells your body, “you’re safe”. That calm baseline sets the tone for the entire day.

The takeaway: Mornings don’t have to be extreme to be effective. It’s less about hustling harder and more about teaching your body rhythm.

I’ve put together a free guide that walks you through 5 science-backed habits you can do before 9 A.M. with examples you can adapt to your lifestyle.

👉 [Download your free guide here]

Your 40+ body is whispering what it needs. Once you listen, mornings feel less like a grind—and more like a gift.