In a full, busy season — six months postpartum, teething baby, short naps, and energy all over the place — these are the three simple habits keeping me grounded, energized, strong, and balanced.

They’re realistic, evidence-based, and built around real food, minerals, and micro-habits that actually fit your day — whether you’re postpartum, perimenopausal, or just pulled in a million directions.

For the Glow-Up Coffee recipe, product links, and full details, head to Substack: nourishthriveglow.substack.com

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If you’re in your 30s or 40s and feeling like your metabolism suddenly stopped working — this one’s for you.

In this episode, we break down why fat loss feels harder in perimenopause, what’s actually happening hormonally and metabolically, and the 6 science-backed strategies that make fat loss possible again.

You’ll learn:

• How fluctuating estrogen impacts fat storage, blood sugar, and sleep
• Why you need more of certain nutrients (not less)
• How to create a smart deficit that works with your hormones
• 3 NTG tools you can start this week
• Example meals that balance hunger, cravings, and energy

🎧 Listen now — and grab the full companion post + recipes on Substack:
👉 “Why Fat Loss Feels Harder in Perimenopause — and What to Do About It”

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Most of us think metabolism is about what we eat — but when you eat might matter even more. In this episode, Sarah breaks down the science of circadian fasting — a gentle, daylight-aligned approach to time-restricted eating that supports hormones, energy, and metabolism (without skipping breakfast).

You’ll learn:
• Why women respond differently to fasting — and what the research actually shows
• How meal timing impacts cortisol, insulin, and fat storage
• My ideal “circadian day” — light, meals, movement, and wind-down routines
• The 3 daily anchors to sync your biology: morning light + movement, eat with the sun, and evening wind-down
• Real-life meal ideas that hit the sweet spot: 30 g protein + 10 g fiber

Grab my full 3 circadian-friendly meal recipes on Substack: nourishthriveglow.substack.com

(Full references and disclaimer available on Substack.)