Women aren’t just small men: Here's an awesome morning tip

Kelowna nutritionist Dawn Thalheimer has a message for women. 

You have unique nutritional needs, especially when it comes to stress, hormones, and metabolism.

Inspired by Dr. Stacy Sims’ research, Dawn shares one simple but powerful tip: eat within 30 minutes of waking up to stop the cortisol spike and bring your body out of stress.

Check out the video.

One of the biggest diet trends of the decade, intermittent fasting—often great for men—can actually backfire for women by disrupting hormones and increasing anxiety. 

It’s especially prevalent as women approach peri-menopause. Dawn finds smoothies are a quick and easy way to meet your nutritional needs while on-the-go!

Oh, and did you fancy the look of the smoothie in the video?

Here's the recipe filled with carbs, healthy fats, and protein to keep you going.

Morning Smoothie:

Option 1: With protein powder

1 Scoop protein powder → 25–30g Protein

Whey isolate (high in leucine) • Or plant-based protein with added leucine if dairy-free

1 cup Fruit • Blueberries, banana, mango, or mixed berries (for antioxidants + quick carbs)

1 tbsp Healthy Fat • Nut butter, chia seeds, flaxseeds, or a small slice of avocado (keep fat moderate to allow for faster carb/protein absorption post-workout)

1 cup Greens or Veggies • Spinach, kale, zucchini (for fibre and micronutrients)

1/2–1 cup Liquid • Water, almond milk, or oat milk (unsweetened)

Option 2: With Greek Yogurt

1 cup plain Greek yogurt → ~20g protein

2 tbsp hemp hearts → ~6g protein

1/2 banana or 3/4 cup berries (carbs + antioxidants)

1 tbsp chia seeds or flaxseed (fibre + omega-3s)

1 tsp almond or peanut butter (optional flavour/fat)

1 handful spinach

1/2–1 cup water or milk of choice Optional

Add-Ins: • Collagen (joint and skin support) • Creatine (supports muscle + brain health, especially in menopause) • Cinnamon or ginger (anti-inflammatory)