Morning Routine That Spike (or Soothe) Hot Flashes

Here's a sample morning routine I use (and recommend to clients):

7:00 AM: Wake up, stretch, deep breaths

7:15 AM: Warm lemon water or adrenal cocktail

7:30 AM: Cook a quick breakfast—protein + greens + slow carbs

8:00 AM: Gentle movement—walk, yoga, or strength training

8:30 AM: Coffee if desired—after food, not before

This routine stabilizes your blood sugar, calms your nervous system, and helps reduce hot flashes throughout the day."

"Midlife isn’t about being perfect—it’s about being intentional.

So if you’ve been starting your mornings with chaos, caffeine, and carbs… give yourself grace. Now you know what to shift.

Drop a comment and tell me—what’s one change you’re willing to make to your morning routine this week?

And if you want help building meals that actually work with your hormones, not against them, grab my free Midlife Meal Makeover bundle—the link is - https://nourish-n-flow.com/makeoverbundle