If you’re hangry by 11am, reaching for your third coffee before lunch, or sleeping fine but STILL waking up exhausted… this is for you.

Here’s the truth:
It’s not your willpower.
It’s your breakfast.

🔥 The Blood Sugar Rollercoaster

Most popular breakfast foods — cereal, toast, jam, granola bars, fruit juice — are basically “dessert dressed as breakfast.”

They cause a fast glucose spike → then a fast crash.
That crash is what gives you:
• Irritability
• Brain fog
• Cravings
• Low mood
• Anxiety-like symptoms
• Fatigue that even coffee can’t fix * (PubMed, 2023).

Let me reassure you! Your body isn’t broken — it just needs a a simple morning fix.

🌱 The Fix: Savoury Breakfast + Gentle Fasting

This combo is the sweet spot for women in their 40s & beyond seeking more energy and hormonal harmony.

✔︎ 1. Switch to a Savoury Breakfast. 

Examples look like:
• Eggs + greens
• Greek yoghurt, berries + nuts & seeds
• Veggie omelette
• My hormone-friendly nutty granola
(email me “GRANOLA” if you want the recipe!)

Added bonus have once organic coffee with 1tbsp collagen powder and MCT oil!

This stabilises blood sugar → which stabilises energy, mood and appetite (not just for the morning!).

✔︎ 2. Try a 12–14 hour overnight fast

This is a gentle, supportive, hormone healing way to support your gut and energy.
And it helps your body switch from glucose → to ketones, a cleaner, calmer fuel.

📘 NB LADIES! Dr Mindy Pelz’s research shows:
Women thrive when fasting early in the cycle (days 1–10), because fasting works in harmony with rising estrogen and supports cognitive clarity.

Most women aren’t aware there are 2 types of fuels our body can use:

1. Glucose
2. Ketones

Ketones are:
• Cleaner
• More stable
• Better for the brain
• Less inflammatory
• Longer-lasting

They literally give you more energy per molecule.WHOOP!!!

So let’s put this all into a action plan for you to easily follow:

🧰 Mini Checklist for Tomorrow Morning

Try this for one day and feel the difference in your energy and clarity:

☐ Stop eating 3 hours before bed
☐ Have your first meal 12–14 hours after dinner
☐ Choose a savoury breakfast
☐ Protein + healthy fats + fibre are key ingredients to your first meal
☐ Optional: morning sunlight, hydration + a little movement

🌿 Want a Personalised Fasting Plan & Learn how to use a Continuous Glucose Monitor?

If you’re ready to eat, fast and flow in a way that supports your hormones — not fights them — you can:

✨ Book a free discovery call here
or
✨ Learn more about Rewild Fasting Coaching here.

I’d love to walk with you through and answer any of your questions.

In light & Love, Karen xx