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In today’s episode, Brooke Davis is joined by assistant coach Courtney to talk about how to move through the holidays without feeling out of control around food or starting January in damage-control mode. They break down why holiday weight gain isn’t about one meal, and how stress, hunger, and disrupted routines play a much bigger role.

We cover:

Why holiday eating feels harder during busy, high-stress seasons
What mindful eating actually looks like in real life (no rules or restriction)
How to enjoy holiday foods without guilt or overeating
Simple ways to create a holiday game plan before events
Why showing up overly hungry makes mindful choices harder
How to return to normal after gatherings without punishment or restriction

If you want to enjoy the holidays, feel good in your body, and head into the new year feeling grounded instead of behind, this episode offers practical, realistic guidance that actually works.

Keywords

holiday eating, mindful eating, food choices, emotional eating, holiday stress, game plan, nutrition, self-care, body connection, festive season

Takeaways

Mindful eating helps you stay connected to your body.

Holiday food is often tied to social and emotional aspects.

Creating a game plan can help manage holiday eating.

Decide on one win before attending holiday events.

Don't go to events hungry; have a fuel buffer.

A balanced plate is key to mindful eating.

Use boundaries with pushy food pushers.

Progress isn't lost at one event; it's about consistency.

Normal eating habits should resume after indulgence.

Self-compassion is crucial during the holiday season.

Chapters

00:00 Mindful Eating During the Holidays

10:16 Creating a Game Plan for Holiday Events

12:11 Introduction to Fitness Simplified Podcast

12:39 Engagement and Community Building

🔗 Coach Brooke Davis Links

Website: elysianwomen.org

Instagram: @brooke_elysian

Facebook: Brooke Davis CPT

Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

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In today’s episode, Brooke Davis talks about one of the most common struggles for women in their 30s, 40s, 50s, and beyond — waking up in the middle of the night and not being able to fall back asleep. She explains why this happens, what your body is trying to tell you, and the simple shifts that can make your sleep deeper, calmer, and more consistent.

We cover:

• The real reasons behind those 2–4 AM wake-ups — from blood sugar drops to cortisol spikes, hormone shifts, and temperature changes
• How progesterone, estrogen fluctuations, and chronic stress affect your sleep quality
• The role of alcohol, late-night screen time, and intense evening workouts on your REM cycles
• Why blood sugar is the #1 place to look when you wake up hungry, sweaty, or wide awake in the middle of the night
• Easy nutrition changes that support steady nighttime blood sugar and better sleep
• Small shifts to your evening routine that help your nervous system settle — including breathing exercises, dim lighting, warm showers, and brain dumps
• How gut issues, reflux, histamines, and late dinners trigger nighttime waking
• The connection between minerals (magnesium, sodium, potassium), hydration, and your ability to stay asleep
• Why the liver’s overnight workload often shows up as night sweats, vivid dreams, or that predictable 2–3 AM wake-up
• When to look deeper into thyroid health, sleep apnea, or hormone therapy

If you’re tired of lying awake in the dark wondering what’s wrong, this episode gives you a clear, supportive explanation of what’s happening — and practical, doable steps to support your body so you can sleep through the night again.

Keywords

sleep, midlife, women, health, menopause, nutrition, hormones, gut health, sleep quality, wellness

Takeaways

Women in midlife often struggle with sleep issues.

Hormonal fluctuations can significantly impact sleep quality.

Blood sugar management is crucial for better sleep.

A consistent bedtime routine can help signal the body to sleep.

Nutrition plays a vital role in sleep health.

Gut health is often overlooked but essential for sleep quality.

Caffeine and alcohol can disrupt sleep patterns.

Hydration and mineral balance are important for sleep support.

Tracking symptoms can help identify sleep disruptors.

Glutathione supports liver health, which is linked to sleep.

Chapters

00:00 Strategies for Improving Sleep Quality

14:20 Introduction to Fitness Simplified Podcast

14:48 Engagement and Community Building

🔗 Coach Brooke Davis Links

Website: elysianwomen.org

Instagram: @brooke_elysian

Facebook: Brooke Davis CPT

Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Send us a text

In today’s episode, Brooke Davis breaks down the real reason so many women in their late 30s, 40s, and 50s feel stuck in fat-loss resistance — and why it’s not just hormones or age, but chronic low-grade inflammation quietly disrupting your metabolism.

We cover:

• What chronic, low-grade inflammation actually is — and why it’s so common in midlife

• How inflammation blocks fat loss by impacting insulin, thyroid function, mitochondria, and hormone balance

• The hidden drivers that keep inflammation high: gut issues, blood sugar swings, chronic stress, poor sleep, and nutrient gaps

• Why your fat tissue, liver, and muscle become “inflamed hotspots” that slow progress

• Three data-driven strategies you can start this week to lower inflammation and unlock fat loss

• Real client examples showing how shifting from restriction to calming inflammation led to more energy, less pain, and easier fat loss

If you’ve been “doing everything right” and your body still isn’t responding, this episode explains the missing piece — and how lowering inflammation can restore energy, steady your metabolism, and help your body finally start working with you again.

Keywords

metabolism, fat loss, inflammation, blood sugar balance, nutrition, energy, health

Takeaways

Your metabolism can feel stuck due to various factors.

Fat loss can be more challenging than expected.

Increased fatigue may be linked to metabolic issues.

Doing more without addressing underlying issues can backfire.

Hidden inflammation can significantly impact health.

Balancing blood sugar is essential for overall well-being.

Supporting the nervous system is crucial for metabolic health.

Intelligent nutrition plays a key role in fueling the body.

Removing barriers to fat loss can lead to increased energy.

Addressing these issues can help the body function optimally.

Chapters

00:00 Understanding Fat Loss Resistance in Midlife Women

01:53 The Impact of Chronic Low-Grade Inflammation

07:50 Hidden Drivers of Inflammation and Weight Gain

11:14 Actionable Strategies to Combat Inflammation

15:54 Introduction to Fitness Simplified Podcast

16:22 Engagement and Community Building

🔗 Coach Brooke Davis Links

Website: elysianwomen.org

Instagram: @brooke_elysian

Facebook: Brooke Davis CPT

Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call