Just come off the Easter chocolate? Perfect timing. Let's use that as your line in the sand and start fresh.
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 more willpower. You don't need another complicated recipe or a 6am kitchen project. You need one habit that works with your changing hormones, not against them.
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
⭐ 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.
💫 How you’ll feel by Friday
Here's what changes when you get this one thing right:
✓ More energy that actually lasts - steady mornings instead of the 11am crash that sends you hunting for biscuits
✓ Cravings that quiet down - no more white-knuckling past the office snacks or rummaging through every cupboard at 3pm
✓ A calmer, clearer head - less brain fog, less "where did I put my keys again?", more like yourself
✓ Confidence about what to eat (and when) - no more second-guessing, just a simple routine that works with your hormones
✓ That "I've got this" feeling back - because you followed through on something and it actually worked
This isn't about perfection. It's about one small shift that makes every morning feel easier, and creates a ripple effect through your entire day.
Ailsa Hichens, Menopause Nutritionist
BA (hons) DipION mBANT CNHC
📆 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. Cortisol, cravings, brain fog, belly fat - it's all connected. Once you understand this, you can't unsee it.
👉 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 it's not your perfect days that build consistency - it's 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 it becomes second nature.
👉 Day 5: The full midlife picture - explained
Where breakfast fits inside the bigger hormonal and metabolic story. The four other levers that work with breakfast to reset your metabolism. This is where you see the full picture.
👉 BONUS CONTENT: Menopause and calories
Because you've been lied to about this one too.
Ready to get started?
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..."
I hear you. And here's the thing: that's often a sign your metabolism has adapted to you not eating. Your body's stopped asking because it's learned you're not going to feed it. The good news? That changes fast. Usually within a few days of eating breakfast consistently, your natural hunger signals start coming back online.
"I've been fasting and I'm scared to stop"
Understandable. But here's what I see with midlife women: fasting often works against your changing hormones, not with them. It spikes cortisol, makes blood sugar jumpier, and turns cravings up to eleven. This challenge will show you what happens when you actually fuel your body in the morning. Five days. That's all I'm asking.
"Won't eating breakfast make me gain weight?"
This fear that keeps so many women stuck. I get it. In midlife, skipping breakfast backfires. It sets off a cascade that makes your body hold onto weight. The women in this challenge? Many of them lose weight. Not because they're eating less, but because they're finally eating in a way that works with their hormones.
"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 fix their metabolism, balance their hormones and finally feel 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 stay in the 90s and were also probably illegal). What I know for sure is that good health doesn’t need to be complicated. It just needs to fit your life.
Knowing what to do isn't the problem. Doing it consistently is. After working with hundreds of women in midlife, I've seen how everything shifts when you have the right plan and a bit of support. The Menopause Breakfast Fix gives you both. I'm a no to fasting in midlife. I make nutrition practical - because real women living real lives don't have time for complicated recipes at 7am. 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 - because let's be honest, you've been lied to about what actually works in midlife. This challenge? It's where we start setting the record straight.
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.