The Menopause Breakfast Fix
A FREE 5-DAY LIVE CHALLENGE for women in midlife who are done fighting with food, their body, and that voice that says “just skip breakfast and try harder.”
Don’t try to change everything this September. Change ONE thing: breakfast.
We start LIVE on Monday 21 September. Come and see what can happen to your energy, hunger and cravings when you get breakfast right.
September has that “right, I need to sort myself out” energy.
It’s the best reset point of the year outside January.
But most people waste it by trying to change everything at once. This time, start with ONE thing.
Breakfast.
You've tried skipping it. Fasting through it. Waiting till you "earn" it. Let's try something radically different: actually eating it.
You don’t need another September overhaul. You need one simple habit that helps your energy, hunger and cravings work better for the rest of the day.
Here's what you probably already know: since perimenopause hit, the old rules stopped working. Skipping breakfast, running on coffee, and hoping willpower will carry you through just leaves you flat, frazzled, and one biscuit tin away from giving up entirely.
It's not you. It's your hormones. They've changed the way your body handles energy, hunger, cravings and stress. And breakfast - yes, boring old breakfast - is the easiest place to start getting back in sync. Even if you've been fasting. Even if you're "not a breakfast person." Even if you're convinced eating in the morning will make you gain weight.
That's what The Menopause Breakfast Fix is about. One simple habit. Five focused days. A challenge that helps you build the kind of consistency that actually sticks - and unlocks everything else you've been chasing.
Inside The Menopause Breakfast Fix, you'll get everything you need to feel steady, energised and back in control
⭐ Five short, practical lessons – one each morning to help you build your new breakfast habit step by step without trying to change everything at once.
⭐ The Breakfast Blueprint – a simple formula for meals that balance hormones, boost energy and beat brain fog.
⭐ Real-life strategies – how to stay consistent on weekends, when you’re away, or when you just can’t face food PLUS guidance for my fasting girlies who want to continue fasting and get the benefit of breakfast.
⭐ Quick recipes and swaps – easy, midlife-friendly ideas that take minutes, not hours.
⭐ Accountability and encouragement – daily check-ins, support and small wins that keep you motivated.
⭐ Private Facebook community - a supportive space where you can share, ask questions and stay accountable with other women who get it. (Yes, Facebook - because everyone has it on their phone - no need to reinvent the wheel).
By the end of the week, you’ll have a breakfast routine that actually works – for your hormones, your mood and your life.
💫 What could feel different by Friday
Here's what changes when you get this one thing right:
✓ More energy that actually lasts - steadier mornings instead of the 11am crash that sends you hunting for biscuits
✓ Fewer cravings - less white-knuckling past the office snacks or rummaging through every cupboard at 3pm
✓ A calmer, clearer head - less brain fog, fewer “where did I put my keys again?” moments, more like yourself
✓ More confidence about what to eat (and when) - less second-guessing, just a simple routine you can repeat
✓ That “I’ve got this” feeling back - because you followed through on something and it worked
This isn’t about having a perfect week. It’s about one small shift that makes mornings easier and can have a knock-on effect through the rest of your day.
More energy that actually lasts - steady mornings instead of the 11am crash that sends you hunting for biscuits
📆 What you’ll learn and do each day
👉 Day 1: The new rules your body is playing by
Why breakfast suddenly matters more than it ever used to. Why breakfast can suddenly matter more than it used to. We’ll look at energy, hunger, cravings and brain fog, and why the old rules may not be working for you anymore.
👉 Day 2: Timing, cortisol and fasting (what your hormones are trying to tell you)
We’ll dive into how stress hormones affect hunger, mood and fat storage — and why fasting might not be serving you right now plus what to do if you’re genuinely not hungry first thing.
👉 Day 3: Real life mornings (the messy ones)
Two-minute breakfasts that actually work. How to build a habit that survives chaos. Because consistency isn’t built on your perfect days. It’s built on your “I can’t believe this is happening” days.
👉 Day 4: The tipping point - plan it, don’t wing it
You’ll pull together what you’ve learned and plan your breakfasts for the days ahead, so the new habit becomes easier to repeat.
👉 Day 5: The full midlife picture - explained
Where breakfast fits into the bigger picture, and the four other levers that work alongside it to support your energy, appetite and metabolic health. This is where you see the full picture.
👉 BONUS CONTENT: Menopause and calories
Because you've been lied to about this one too and “eat less and try harder” has had quite enough airtime.
Ready to start with ONE thing?
Join us FREE.
We're live Monday 21 September
STORIES FROM THE OTHER SIDE
What women over 40 notice during the 5 days
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"Feeling like I've nailed breakfast. No mid-morning snacking!" SS
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"I wasn't hungry till 1pm and I ate at 7am. Winner." LT
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"I've been having extra protein in my breakfast and I have managed to walk past the cakes and snacks in the office thinking 'I don't need that.' So that's a big win for me " KG
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"This new breakfast routine certainly alleviates any cravings throughout the day." AT
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"I have noticed feeling more calm and steady. It might be a coincidence, but I've lost 1kg this week." CG
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"Wow, this week was really interesting and I've learned a lot. No snacking between breakfast and lunch." JT
The thing is, none of this requires perfection. It doesn't require complicated recipes or getting up at 5am to meal prep. It doesn't require giving up coffee or becoming a different person. It just requires eating a protein-rich breakfast every day for 5 days - even if you're not a "natural breakfast eater" - and noticing what changes. For most women, it's everything. Energy. Cravings. Focus. That feeling of being back in control of their own body again. All from one simple change.
I know what you're thinking...
LET'S TAKE A LOOK AT WHAT'S STOPPING YOU
"But I'm not hungry in the morning..."
If you’ve skipped breakfast for a long time, it’s really common not to feel much hunger first thing. That doesn’t mean breakfast can’t work for you. Hunger cues can shift surprisingly quickly once you start eating more regularly in the morning. And no, I’m not going to make you force down a giant fry-up at 7am. We’ll work with where you are now.
"Won't eating breakfast make me gain weight?"
I get why this feels scary, especially if you’ve spent years being told that eating less and delaying food is the answer. But breakfast isn’t automatically “extra food”. A breakfast that keeps you properly satisfied can make the rest of the day much easier to manage, especially if you’re currently hitting the biscuits at 11am or prowling the kitchen at 3pm. Five days. Try it and see what you notice.
"I've been fasting and I'm scared to stop"
Understandable. Fasting gets talked about like it’s the answer for everyone.
But if you’re low on energy, ravenous later in the day or battling cravings, it’s worth seeing what happens when you fuel yourself earlier instead.
"I don't know what to eat
- help"
Of course you don't. Every time you search "healthy breakfast" you get conflicting advice, weird superfoods, and recipes that take forever. No wonder you've given up. This challenge cuts through all of that. Five days, five simple breakfasts, built specifically for what your midlife body needs. You don't have to figure anything out. Just show up.
About your coach
Ailsa Hichens, Menopause Nutritionist & Certified Coach
BA (hons) DipION mBANT CNHC
I’m a Registered Nutritional Therapist and coach specialising in menopause and midlife health. For more than ten years, I’ve helped hundreds of women improve their energy, appetite, digestion and metabolic health, and feel more like themselves again.
I know how busy life gets. I work full time, I’m a mum to teens and young adults and, as the only parent, there’s no such thing as a weekend off. Add four cats to the mix and you’ll understand why I’m passionate about realistic, flexible health habits.
Over the years I’ve tested almost everything, including a few things that should probably have stayed in the 90s and were also possibly illegal. What I know for sure? Good health doesn’t need to be complicated. It needs to fit your life. Knowing what to do usually isn’t the problem. Doing it consistently is.
That’s exactly why we start with breakfast. One habit. Five focused days. No complicated recipes at 7am because no one has time for that shit.
I’m also the author of the Amazon bestselling book Everything They Told You About Menopause Weight Loss Is Wrong, which challenges a lot of the old “eat less, try harder” advice women have been given. The Menopause Breakfast Fix is where we start doing things differently.
THIS IS THE START OF EVERYTHING YOU WANT
THIS 5-DAY CHALLENGE IS THE EXACT STARTING POINT I USE WITH MY 1:1 CLIENTS AND INSIDE MY FIX YOUR MIDLIFE METABOLISM GROUP COACHING PROGRAMME. BECAUSE ONCE YOU'VE NAILED BREAKFAST? THAT'S WHEN WE CAN LAYER IN THE OTHER PIECES THAT RESET YOUR METABOLISM FOR GOOD - SLEEP, STRESS, MOVEMENT, AND THE WAY YOU EAT FOR THE REST OF THE DAY. BUT FIRST? BREAKFAST. LET'S GET THIS ONE HABIT LOCKED IN AND SEE WHAT SHIFTS FOR YOU.