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The Alyssa Diaries 53 | Fitness • Food • Life after menopause. Grab my free RESET Guide ⬇️

10/13/2026

Perimenopause or menopause? You’ve saved the tips, but you’re still wondering, “Does this apply to me?” 🤍

Already commented “RESET” and “REBUILD” but still have questions?

Comment “QUIZ” to take the quiz and see if this applies to you.

At 54, I know how overwhelming it feels when you don’t recognize your body anymore. These are the habits that helped me lose 26 pounds and feel stronger:

Protein with my meals.
Mostly whole foods.
Lifting weights.
Daily walks.
Making room for rest.

You don’t need to change everything overnight. Start with a few habits you can repeat, even when motivation disappears. And give yourself some grace on the difficult days.

Wondering where to start? Comment “QUIZ” 🤍

What feels hardest right now: food, exercise or consistency?

10/13/2026

Perimenopause and menopause. There’s so much I wish we were told sooner. 🤍

Comment “RESET” for my free guide on the changes I made after 50, or “REBUILD” for my paid guide to take the next step.

I’m 54 now. Looking back, here’s what I wish I’d understood before I stopped recognizing my body.

1. Start lifting sooner.
I started at 51. Before that, it was Pilates, yoga and walking. I wish I’d made building strength a priority earlier. Now I lift 4 to 5 times a week.
2. Give food more thought than just calories.
I have a big appetite, so tiny meals don’t work for me. Protein, fibre and mostly whole foods are how I build meals that actually satisfy me.
3. Keep moving in ways you enjoy.
I love lifting, but walking and cardio are still part of my routine. Find movement you’ll keep coming back to.
4. Think about your relationship with alcohol.
I haven’t had a drink in 8 years. That’s part of my story, and a habit I’ve chosen to keep.
5. Give sleep and recovery more attention.
The night sweats and 2 or 3 a.m. wakeups are still real for me. I’m still figuring this part out. Looking fit doesn’t mean every symptom has disappeared.
6. Think beyond how your body looks.
I want to stay strong, capable and independent as I get older. That matters just as much as what I see in the mirror.

And to be clear, I do not take HRT or any hormones. That’s my experience. Treatment decisions are personal and deserve a conversation with your healthcare provider.

I’m not a doctor or a trainer. I’m sharing what I’ve learned and what’s helped me, woman to woman.

What do you wish someone had told you about perimenopause sooner? 🤍

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