If you’ve ever felt like your hormones are out to ruin your life, this episode will flip that script. Your hormones aren’t the enemy — they’re actually your superpower. In this episode, Jen breaks down the truth about cortisol, estrogen, and insulin, and how they’re not here to sabotage you, but to guide you. Jen will show you how to shift from chaos to clarity, and work with your body instead of against it. If you’re in perimenopause, post-menopause, or just feeling stuck in a hormonal fog, tune in and learn how to take your power back — one Bare Arse Minimum step at a time.

SHOW NOTES

Let’s get one thing straight:
Hormones are not here to ruin your life.

They’re not the villain behind your mood swings, cravings, or the belly fat that showed up uninvited. They’re messengers. Signals. A built-in GPS trying to guide you back to balance.

You don’t need to “fix” them.
You just need to listen to them.

When you understand your hormones, they stop feeling like chaos — and start feeling like power.

Meet Your Power Trio: Cortisol, Estrogen, and Insulin

These three hormones run the show — especially if you’re a woman over 40 navigating the wild terrain of perimenopause and beyond.

Let’s break it down, no fluff.

Pop your details below and get your free cheatsheet.

Cortisol — The Stress Queen

Cortisol is meant to rise in the morning, help you focus, and keep you sharp. But if you’re stuck in survival mode all day, every day, she never gets the memo to calm down.

When cortisol goes rogue, you might experience:

• Constant sugar and salt cravings

• Broken sleep

• Stubborn belly fat, even when you’re eating “clean” and working out hard

And no — more HIIT classes and green juices won’t fix it. Cortisol doesn’t respond to willpower.
She responds to restoration.

Estrogen — The Sparkle Hormone

Estrogen is your brain’s BFF, your metabolism’s sidekick, and your mood’s fairy godmother. But as it dips in perimenopause and post-menopause, everything shifts.

Here’s what that might look like:

• Brain fog that makes you feel like you’re hungover

• Hot flashes in the middle of the night

• Irritability over the dishwasher being loaded “wrong” again

The key is not to fight the shift, but to move with it. Your sparkle is still there — you just need different fuel to keep it glowing.

Insulin — The Blood Sugar Boss

Even if you’re not eating doughnuts for breakfast, insulin resistance can sneak in — especially with age, stress, and shifting hormones.

Warning signs include:

• Gaining weight even when eating healthy

• Crashing hard after meals

• Feeling hangry if you miss a snack

This isn’t about being “bad” — it’s about your body not knowing what to do with sugar anymore because your hormonal balance has changed.

So, What Do You Do?

You work with your hormones — not against them.
Here’s the BAM version (Bare Arse Minimum):

1. Stabilise Your Blood Sugar

• Eat protein and fat with every meal

• Skip the sugar rollercoaster

• Never skip breakfast — your hormones hate that

2. Support Adrenal Recovery

• Ditch the all-or-nothing mindset

• Rest intentionally, not just on holidays

• Breathe deeply, hydrate, and move gently

• Use daily nervous system resets — five minutes of quiet is powerful

• Try adaptogen herbs (I use them daily)

3. Rest Without Guilt

Rest is not a reward or a sign of weakness — it’s hormone therapy.
It tells cortisol to calm down, improves insulin sensitivity, and helps estrogen recalibrate.

You’re Not Broken — You’re Recalibrating

This phase of life isn’t a hormonal horror story.
It’s your body saying, “Hey, it’s time to change how you care for me.”

When you align with your hormones instead of fighting them, you don’t just get by — you rise strong, grounded, and bloody unstoppable.

Jen Wisdom

Our bodies aren’t broken.
They’re wise. And they’re asking us to listen.

Ready to Start?

If you’re not sure where to begin, grab my free cheat sheet:

Pop your details below and get your free cheatsheet.