I was doing this breakfast thing completely wrong

In partnership with

friend!

I know I've been away for a while but your girl has been busy.

I was doing a course at work that was busting my brains.

And honestly? I was exhausted. Waking up tired every single day. Hitting snooze three times. Dragging myself to the kitchen and grabbing whatever was fastest.

Usually a peanut butter sandwich. Sometimes just tea.

By 10 AM I was starving, irritable, and ready for a nap.

I kept thinking I needed more sleep or better time management.

Turns out I just needed more protein.

This one shift changed everything for me.

Now I wake up energized and stay focused until lunch. No crashes. No brain fog. No mid-morning hunger attacks.

Here's what I do within 30 minutes of waking up:

Eat 30 grams of protein. Every single morning.

Why this works:

Protein stabilizes your blood sugar from the moment you wake up. It signals your body to burn fat for energy instead of storing it. It keeps you satisfied for 4-5 hours without thinking about food.

What 30 grams looks like:

• 4 eggs scrambled with cheese

• Greek yogurt (1.5 cups) with nuts

• Protein smoothie with almond butter

• Turkey sausage links with avocado

The mistake most women make? Starting with carbs alone. Oatmeal, toast, cereal. Your blood sugar spikes and you're hungry an hour later.

Your prep hack: Cook a dozen eggs Sunday night. Reheat two in the morning with pre-cooked sausage. Takes 90 seconds.

This week's challenge: Eat 30 grams of protein within 30 minutes of waking up for 5 days straight. Track your energy levels and hunger patterns.

Watch what happens to your morning focus and afternoon cravings.

Your mornings set the tone for everything else.

Start here.

—Kai 💛

Your body is changing. Your training should too.

Trainwell pairs you with a certified trainer who understands perimenopause and creates a strength plan designed for your body and your goals.

With trainwell you get:

• Strength workouts designed for this stage of life

• A trainer who understands perimenopause

• A personalized plan to build and maintain muscle

• Support to keep you consistent and motivated

Take the quiz to get matched with your trainer and start building your personalized plan.

Start your 14-day free trial.

Check out my Amazon Storefront