5 Simple Morning and Evening Habits for Women Over 35 to Boost Energy and Melt Away The Meno and Cortisol Belly
Mornings and evenings are the most important times to balance your hormones—especially if you’re a busy woman juggling work, family, and self-care. If you’ve been struggling with stubborn weight gain around your midsection or feeling constantly drained, it might not just be your schedule—it could be your hormones.
For women over 35, hormonal shifts like declining estrogen and rising cortisol levels can lead to what’s commonly called "meno-belly" or "cortisol belly." These changes make it harder to lose weight and manage stress, even if you’re doing all the “right” things.
The good news? You can take control by syncing your daily habits with your body’s natural rhythms. Here are 5 simple morning and evening habits that help boost energy, regulate stress, and tackle that stubborn belly fat head-on.
For women over 35, balancing hormones like cortisol is critical. Here’s how you can take control of your mornings and evenings with habits that boost energy, regulate stress, and support your weight-loss goals.
Top 5 AM Habits!
Hydrate Before You Caffeinate
Why It Matters: Overnight, your body loses water, and dehydration slows metabolism and mental clarity.
How to Do It: Start with 16-20 oz of water as soon as you wake up. Add a squeeze of lemon for an alkalizing boost.
Pro Tip: Keep a reusable water bottle by your bed to make this habit easy.
Fuel Your Morning with Protein
Why It Matters: A high-protein breakfast stabilizes blood sugar, curbs cravings, and maintains lean muscle.
What to Eat: Try a Greek yogurt parfait with berries and chia seeds, or a smoothie with protein powder, spinach, and almond butter.
Avoid: Skipping breakfast or relying on carb-heavy options like bagels or pastries, which can lead to mid-morning crashes.
Prime Your Body with Movement
Why It Matters: A few minutes of intentional movement in the morning wakes up your metabolism and shifts your nervous system into an energized state. Tony Robbins coined this with his “Prime” morning routine.
Quick Options:
A short yoga flow.
5 minutes of stretching paired with breathwork.
A quick metabolic workout for a boost. My 15-minute metabolic workouts would be great!
Why Now: While evening cortisol flush workouts are ideal for stress management, morning movement sets the tone for a productive day.
Center Your Mind with Intentional Practices
Why It Matters: Chronic stress elevates cortisol, making weight loss and hormonal balance harder. Starting your day with mindfulness calms the nervous system.
Ideas to Try:
Deep breathing: Inhale for 4 counts, hold for 4, exhale for 6.
Gratitude journaling: Write down three things you’re thankful for to shift into a positive mindset.
Plan Your Day with Your Hormones in Mind
Why It Matters: As women, energy and hunger fluctuate throughout the day. Mapping out meals and moments for movement prevents reactive choices.
How to Do It:
Spend 5 minutes scheduling balanced meals with protein, healthy fats, and fiber.
Block off 10-15 minutes for an evening cortisol flush workout.
The key to lasting weight loss and vibrant energy isn’t another diet or quick fix—it’s understanding your body’s unique blueprint and working with it, not against it. When you unlock that, everything changes
Top 5 PM Habits!
Why It Matters: Cortisol peaks in the evening for many women, leading to stress-driven cravings and poor sleep. Moving your body helps reduce cortisol and promotes relaxation.
What to Do:
Take a brisk 20-minute walk after dinner.
Do a steady-state Peloton ride or a cool-down ride.
Dance to your favorite playlist to get your heart rate up and release tension.
Light stretching or yoga to cap off a busy day.
Pro Tip: Focus on movement that feels enjoyable, not exhausting.
Support Digestion with a Light Dinner
Why It Matters: Heavy meals close to bedtime can disrupt sleep and stress your digestive system.
How to Do It: Choose nutrient-dense options like grilled salmon with roasted veggies or a hearty salad with protein.
Avoid: Sugary desserts or alcohol, as they can spike cortisol and disrupt rest.
Unplug and Reset Your Mind
Why It Matters: Blue light from screens disrupts melatonin, the hormone that signals your body to sleep.
How to Do It:
Power down electronics 1 hour before bed.
Try reading, meditating, or journaling instead of scrolling.
Practice Sleep Hygiene for Deep Rest
Why It Matters: Sleep is when your body recovers and resets hormones like cortisol and leptin.
How to Do It:
Keep your room cool, dark, and quiet.
Aim for a consistent bedtime and wake-up time.
By focusing on these simple morning and evening habits, you’ll work with your body’s natural rhythms to boost energy, balance hormones, and shed stubborn weight. These habits are the foundation, but the real success happens when you learn strategies tailored to the unique needs of female bodies—especially as you age.
After turning 35, I found myself battling stubborn weight gain and low energy, even as an experienced nutritionist and health coach. Everything I was taught—and everything I tried—wasn’t cutting it for my busy, driven lifestyle as a mom. It wasn’t until I discovered the missing pieces—diagnostic nutrition and metabolic testing paired with my three-step perimenopause system, the Femme Fit Method—that I finally released those extra 15+ pounds, regained my energy, and started feeling like myself again.
Everyone’s body has a built in code. This code will predict which diet is best for you, what type of exercise your body thrives on, and if you’re predisposed to mineral/vitamin deficiencies. I know how to read this code, thanks to the latest advances in science.
I use diagnostic testing to decode your body’s unique formula. With tools like nutrition and weight-loss DNA testing and microbiome analysis, we pinpoint the exact foods your gut thrives on, the best exercises for your metabolism, and even your hormonal and nutrient needs.
This is how I guarantee weight loss and performance goals without cutting carbs or spending hours in the gym.
The Femme Fit Method is NOT one-size-fits-all. It’s a premium solution designed specifically for your unique biology, lifestyle, and goals. With over 10,000 hours of expertise in hormones, metabolism, and functional fitness, plus advanced health testing, I’ll uncover exactly what your body needs. And this is why it works.
But here’s the thing: The Femme Fit Method isn’t just about finding your unique formula. It’s also about nourishing your body to perform its best.
Here’s what to expect with the Femme Fit Method:
Week 1: Your energy picks up, bloating goes down, and your body begins to feel lighter.
Week 4: Your clothes fit differently, and you feel stronger, leaner, and more in control of your cravings.
Week 8: You’re feeling unstoppable. Your body is responding effortlessly to the customized solutions designed specifically for you. Others are commenting on your glow!
Week 12: You’re living proof that weight loss and a lean physique don’t require a “strict diet” or “hours at the gym.” You’ve built a sustainable, easy way of living that works with your body, not against it.
If you're ready to jump-start your transformation, the 7-Day Femme Le Reset is the perfect way to begin! This monthly reset is designed to get your hormones, metabolism, and energy back on track—quickly and efficiently.
Here’s a peek into what the 7-Day Reset looks like:
Day 1-2: Hormonal Balance & Cortisol Reduction
We focus on calming cortisol levels through gentle movement and somatic practices. Think evening walks or light somatic workouts that help your body relax, reset, and start the process of de-stressing and cortisol flushing.Day 3-4: Gut Health & Stress Nutritional Support
You’ll be nourishing your body with nutrient-dense foods while incorporating gut-supporting practices. We’ll zero in on the foods that align with your gut’s unique needs, balancing digestion and energy. Our gut plays a huge role in regulating energy, mood, and even cravings. By tuning into the signals your body sends you, we can optimize your gut health and create a balanced foundation for sustained energy and weight loss..Day 5-6: Cortisol Flush & Metabolism Boost
During these days, we introduce the Cortisol Flush exercises, a cornerstone of my Femme Fit Method. These targeted movements are designed to help your body release built-up tension and cortisol, giving your metabolism a much-needed boost. These exercises are gentle yet effective in flushing out stress and stimulating your body’s natural fat-burning processes. This is the stage where your body sheds excess stress and recharges its energy reserves.Day 7: Release & Reset Stage
We wrap up the reset with a Release Stage focused on metabolic integration and lympathic drainage. This day is all about allowing your body and mind to absorb the benefits of the previous days’ work and release any remaining toxins. Through gentle stretching, special breathing techniques, and self-reflection, you'll reconnect with yourself on a deeper level. It’s the perfect way to integrate the reset and align your mind and body for the month ahead.
If you’re tired of all the nutrition and weight-loss advice being thrown at you and you’re ready to finally have your forever plan that gives you absolute control, let’s talk. No fads, no guesswork—just a personalized approach that works for you.
Let’s cut through the noise and finally get you results that last. Sign up for the 7-Day Femme Le Reset “wait-list” to get special pricing and perks when it launches on 1.31.25!!! OR if you’re ready to skip the link schedule your consultation below! We can also chat more about what the monthly 7-day reset looks like :)