It’s about what you do most days, not once here and there. That is nutrition - being able to eat nutritious foods daily and enjoy that cookie out with your kiddo or friend. Or even better, make cookies at home!

So here are three foods i’m trying to use more often for extra protein, fibre vitamins and/or minerals.

Nutritional Yeast

1. I refer to it as ‘nooch' and she brings so an umami cheesy like flavour to savoury dishes. I recomend buying a larger bag to save some money and then storing it in a glass jar in your pantry (just thinking about your hormone health!).

Nutrients: High in B12 because it’s fortified, hey, I’ll take it. The brand I buy fortifies with several B vitamins. It’a also a complete amino acid, but I almost didn’t mention this because it doesn’t matter very much. We now know that you don’t need to stress about pairing up amino acids to make a complete protein at every meal if you have variety in your diet (and first world countries often do). Plus, plant foods have all amino acids, just at a varying degree (yet another reason to consume soy foods). Nutritional yeast has 5g of protein for 2 tbsp and 2g of fibre. This is an easy way to up both those macros!

How to use it: Add to your tomato pasta sauce or let people add on top of pasta once served. It’s delicious on homemade popcorn with EVOO or coconut oil. We add it to buddha bowls or just about any bowl as it makes my son want to eat more of his food.

Add nooch to a tofu scramble and it’ll have a cheesy taste that pairs perfectly with turmeric and garlic. I add two secret ingredients to my scrambles and I’ve only shaered one with you!

High Protein Tofu Scramble

Blackstrap Molasses

2. I bet you’re not using this sweetener often. Per Canada’s nutrient profile, 1 tbsp (15 ml) you’re getting 179mg of calcium, 3.64mg iron, 518mg potassium, 45mg magnesium and 3.7mg selenium. Minerals are part of the foundations for gut and hormone health. It’s something I have to focus on as a nutritionist if I want to hit (or sometimes go beyond) the RDI. More on that another day.

   How to use it: I love adding it to oatmeal. If you’re avoiding oats, ask yourself why, they are amazing for our gut health thanks to a soluble fibre called beta-glucans. You can also add it to smoothies for extra minerals or enjoy with frothed soy milk as a drink. It’s most famously used for baking treats.

   Leave a comment

Tahini or Tahina

3. Tahina, often runnier, is often purchased in the international aisle of the grocery store. We can’t even find it in the town I live in and have to grab it in the city when we visit. Tahini is traditionally a little thicker from what I’ve seen. I love the runnier stuff because it doesn’t harden (avoid nuts to you brand, it' hardens so fast and you have to throw it out). I also like it runny to add to rice bows and make salad dressings with it. I often add a little warm water if it’s think to make it runnier. A great brand is Prana Organic if you don’t mind paying for shipping.

   Nutrition wise it contains 64mg of calcium, 114mg phosphorus, 63mg potassium and trace minerals.

   Calcium: If you’re dairy free or in menopause, track your calcium in cronometer for a couple days as see how you do! In menopause, the goal is to hit 1200mg. I’d prefer calcium be obtained from diet as much as possible as supplementing may have health risks. Calcium is important for our nervous system.

   Phosphorous: It’s a core component of ATP, the molecule your cells use to store and use energy.

   How to use it: I love it on toast with cinnamon or honey, in energy balls, the viral date bark, as a salad dressing on kale with garlic, lemon and maple syrup or on rice bowls.

I love looking at mineral status with hair tissue mineral analysis (I can also see heavy metals). Learn more here. This is an affordable test and truly foundational to gut and hormone health.

I’d love it if you’d ‘like ‘ this post if you found it helpful and if you’re new here, hello, subscribe for free!

Jordan Bruce Nutrition

This post will be helpful even if you don’t have PMOS, but wonder if histamines are causing your symptoms.

Histamines can cause:

• bloating

• anxiety

• headaches

• flushing

• insomnia

• itchy skin

• PMS &

• cycle irregularity

Before I dive in, I’ll recap some information about PMOS and the changes.

This multistep process included 14, 360 patients and clinicians. 56 global organizations and representation from every world region. This is big in the endocrine world.

A new name was needed since this syndrome doesn’t only involve the ovaries. It’s a whole body condition, not just a reproductive one. It also doesn’t involve cysts, they’re follicles.

PMOS recognizes the condition effects:

• metabolic health

• ovulation

• hormones

• inflammation

• insulin signaling

• cardiovascular risk

Symptoms can look different person to person, but may include:

• acne

• irregular cycles

• fertility struggles

• fatigue

• weight changes

• fatigue

• hair loss

• bloating

• dysbiosis

• constipation

• weak digestion

I support gut health in my private practice so I of course have to touch on how hormone health and gut health are connected.

Gut health influences:

• estrogen metabolism and clearance (your poop!)

• inflammation

• insulin sensitivity

• nutrient absorption

• androgen clearance

PMOS impacts insulin resistance and can cause increased androgen production, impair ovulation (low progesterone, unopposed estrogen), more inflammation, intense cravings and energy dips you are so familiar with.

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Now that we have covered, let’s move on to histamines.

There can be various causes for these symptoms so try to work 1:1 with someone (🙋🏻‍♀️). One explanation for these symptoms are high histamines. I don’t like putting people on a low histamine diet long term, it’s restrictive. You can do this as a test to see if you feel better though.

So what DO you focus on?

1. Unopposed Estrogen, Low Progesterone

Some women have high estrogen with PMOS (formerly PCOS), but many have normal estrogen, it’s just high in relation to estrogen. Stay with me here.

Irregular ovulation = lower progesterone levels

Progesterone can help stabilize mast cells (cells that release histamine). In PMOS, inconsistent ovulation may mean less consistent progesterone, even if estrogen itself isn’t technically high.

Histamine and estrogen can feed into each other.

Focus on:

• adequate fibre (eat more plants & actually hit your fibre target of minimum 25g

• daily bowel movements (constipation = reabsorb estrogen the body wants to excrete)

• cruciferous vegetables for healthy detoxification

• liver support through nutrition, herbs and bitters rather than trendy detoxes

• exercise!

• need help? head to my site!

2. Focus on habits for blood sugar stability

Histamine issues often get worse when the body is stressed and under-fuelled.

Prioritize:

• protein at breakfast (highest of the day is ideal, this means you’re actually eating breakfast)

• enough carbohydrates, yes you want to eat carbs

• regular meals with a focus on fibre &healthy fats too

• mineral intake (potassium for insulin sensitivity & magnesium for insulin signaling, do you have my freebie on minerals? subscribe to my substack for free to get it link in bio

Under-eating is a huge histamine trigger in many women with PMOS. So many women under eat!

3. Explore Why Histamines Are High… Could it Be??

Why Are Histamines High? Reduce the “histamine bucket” before cutting everything. You do not always need a forever low-histamine diet.

Instead, look at:

• stress load

• sleep deprivation

• alcohol, yup!

• gut dysfunction (more on this)

• mold exposure

• under fueling

• chronic inflammation

• irregular ovulation

The goal is resilience, not living on 10 foods.

Share Midlife Microbiome by Jordan Bruce

4. Gut Health

Certain gut imbalances may contribute to histamine

Focus on:

• enough food

• digestion

• slow increase fibre

• rule out dysbiosis: a client with PMOS recently had high Klebsiella on her GI-MAP that I ordered for her. It’s a common residents of the oral cavity and respiratory tract. May cause diarrhea, gas, abdominal pain, and bloating. Klebsiella is one of the opportunistic bacteria that release histamines.

Nervous System Support

Histamine release is closely tied to stress & the circadian rhythm.

• Things that genuinely help (and also help ovulation)

  • eating enough

  • morning light (walk, bonus points)

  • gargling, singing, hearing birds chirp, ‘‘the class’

  • blood sugar friendly meals

  • no screens/tv before bed, low lighting

  • learning to rest and just be, can you take a bath?

Supplements That Can Help

• magnesium

• quercetin

• DAO enzymes

• nettle tea steeped overnight (LOVE, even for seasonal allergies)

• ginger

• omega 3

• inositol

• flare day: antihistamines

But if someone is severely under-eating, sleeping 5 hours, constipated & living on caffeine, supplements usually won’t move the needle much. Unfortunately meal prepped food is higher in histamines so eat fresh or frozen.

I hope this is helpful for you!

Looking for more support, I’m accepting 1:1 clients for HTMA (mineral and heavy metal testing via hair) and ROOTED, my 5 month personalized program with the option to add functional testing.

Have you made overnight mousse yet? It’s dairy free, so easy to make and delicious. Did I mention it’s also nutritious?

Have you guessed the secret ingredient? It’s SILKEN TOFU. If you don’t use tofu often, you may not know it takes on the flavour profile of the other ingredients or spices. You can’t tell it’s in there.

This dessert or snack has protein for you daily goal (usually 1.2-1.6g per kg). Fibre for microbiome health, reducing colon cancer risk and having great bowel movements. It’s also has minerals: calcium, iron and magnesium. Curious which each of those do? Go back to my mineral rich foods freebie.

RECIPE FOR HIGH PROTEIN MOUSSE

If you’re here from my old flodesk newsletter, thanks for sticking around. I appreciate you. I admit, the aesthetics were beautiful. I’m going to do my monthly favourites like I used to do for the OG crew.

Favourites:

Book: The Happy Ever After Playlist.

I guess I skipped to book 2 in the series. I devoured it! It’s easy reading, romantic and I even teared up at the end. I know, haha. I read on my Kobo in Canada because I can get FREE books from the library via Overdrive/Libby, which you can’t do on a Kindle. I’m obsessed because I can read with all the lights off and you can choose the hue for evenings. I read at 6% and very yellow! No waking up anyone in bed with you. Plus, your HRV score and deep sleep will likely improve by reading versus watching TV or being on your phone before bed.

Dessert: Aside from the mousse, I’m so into this viral date bark. All you do it open dates (check for mould), flatten, layer with tahini or any nut/seed butter, melt chocolate chips (I use costco bittersweet) and then later and freeze. Voila.

Fashion: I’m just bought these trail runners because I don’t like hiking in the summer in boots. My old pair were destroyed so I’ve been without for at least 2 years. They’re in the mail, but the reviews are great and there is a 30 day trial.

I’m a lover of COS and since they’re now in Canada without any extra taxes, I created a folder of all my favourites. The men’s barrel leg pants are amazing and I swear them 3-4 times a week. 100% cotton for hormone health, longevity of the garment and the planet.

I also made a Spring Inspo folder because the sun is here!! The Aritzia short and long sleeve tees linked are great. They are a thicker cotton, which I personally love for spring. I’m over the very thin Lululemon cotton that just ends up getting holes in it.

TV: Have you watched Mare of Easttown? It’s SOO good. Only one season, but I highly recommend it. 95% on Rotten Tomatoes and it’s on Crave.

That’s all for now! I hope you’re getting out in the sunshine, buying the tulips and hitting up the weekly farmer’s market.

PS the MIDLIFE HORMONE GUIDE - a protocol to perimenopause - is available for purchase on my website. It comes with a plant-based high protein recipe ebook, herbs to use for each perimenopause symptom, supplements most midlife women need (the basics), nutrition advice and lifestyle tips all for less than $150 Canadian.

Refer a friend

In the near future, I’ll get back to more newsletter like posts with links to recipes, articles and my favs of the month. Thank you to everyone here from Flodesk, I appreciate you. Please stick with me!

When people need help with their hormones (fertility, PMS, perimenopause), I always start by looking at their microbiome, not hormone health. In many cases, we’ve lowered their inflammation so the hormonal issue goes away!

Signs your gut needs support that aren’t digestion related:

• skin health: psoriasis, eczema, acne rashes

• high estrogen in relation to progesterone

• food sensitivities

• poor immunity

• joint pain

• oral health: bad breath, frequent cavities

Shall I do a part 3 on testing?

In part 2, I’m going to cover:

• nutrition tips for fertility

• supplements for men

• tips for men’s fertility

• supplements for fertility for females

Read more

If only I also considered alcohol a toxin back then, whoops! Live and learn.

As a nutritionist, I do think about toxic load. We all have a liver and yes, it knows how to detoxify. I don’t think you need to do liver detoxes, but I do think there is power in using herbs and foods to support the liver. My recent instagram post it all about how 4 groups help the liver and how. I also highlight how the foods support hormone health, skin health and even digestion.

Young girls are getting their period earlier likely because of endocrine disruptors. I opt for products that don’t negatively impact hormonal health - ones without parabens, phthalates, benzophenones, triclosan and chemical fragrance often listed as ‘parfum.’

I have so many products, too many, but I’m only going to share my top ones. I have mature skin on the dyer side and I’m not prone to breakouts.

If you’re just making the switch to more natural products, better late than never. Start slow, no need to toss everything in one go.

Sephora

Facewash

• Tower 28 Face Wash

  • I like the texture of this gel cleanser and my face didn’t feel dry

• Ilia Soft Foaming Cleanser

  • Just ordered, but i’m Ilia obsessed and the reviews look good

Face Oil

• Sahajan Flower Face Oil

  • I love a face oil because I need more than just a moisturizer for optimal hydration. This Ayurveda brand includes Vitamin C and saffron in addition to flowers. Must like the scent of flowers

Moisturizer

• Summer Friday’s Mask and Moisturizer

  • No breakouts, hylauronic acid, fragrance free and over 6000 reviews. I’ve had this for years and like it. I bought the big tube and wish I got the smaller one for travel and summer road trips

• Merit Priming Firming Moisturizer

  • Just ordered this after reading through all the non incentivized reviews. It’s hydrating, vegan, firming, hydrating and works on all skin types. It also has hylauronic acid for maximum hydration (or so I read)

  Face Spray

• Rhode Face Spray

  • Gluten free for the celiac crew (double check), great for skin barrier (so is rose hip oil) and well, my friend said it’s lovely so I ordered it

Eye Cream

• Caudalie Anti-Aging Eye Cream

Makeup

• Ilia multi stick

  • For cheeks and lips! I love this and have a few colours. Super forgiving and I think would work with many complexions

• Mascara

  • I’ve been using this mascara for years! Clean and works, also easy to wash off

• Medium Coverage Foundation with SPF

  • Staff told me it does have SPF, but it isn’t labelled like the more sheer alternative

• SPF 40 Light Coverage Foundation

  • I love this so much and is my go-to product for spring and summer. I’ve been using it for years!

• Cream Highlighter

  • I’m not good at makeup, but this is easy to apply and gorgeous!

Detox Market Favs

(April 16-20 code spring 20)

• Everist mint concentrated conditioner

• The best hairbrush ever

• Rosehip face oil by pai, the colour!!!

• Link to Ilia that’s 20% off in case Sephora code is less!

• I’ve never tried Living Libations before, but I’ve heard amazing friends

I’m trying to buy from Detox Canada more as I appreciate the green skincare they carry. No need to decipher if it’s a good buy or not.

Favourites That I Buy Direct

• Biologique Research Liquid Exfoliant P50

• East 29th Vitamin C and hyaluronic acid serum (local to Vancouver)

• Seaflora Face Sunscreen

• Loa Face Oil, calming for inflammation (local to vancouver)

• Venn Moisurizer, pricey, but I love it. I only occasionally buy

• Antipodes Face Moisturizer with SPF, LOVE (harder to find online)

It’s always nice to find your regular items on sale and if you’re new to green beauty, I hope this helps you.

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Secondary infertility is confusing and frustrating. Infertility or having a miscarriage is traumatic and every minute of every day can be spent thinking about it. Not only do I have my holistic nutrition knowledge, I’ve been a DUTCH hormone test provider for 8 years and I’ve taken several courses and webinars to deepen my ability to help my clients. For years, I ran hormone group programs and helped clients get pregnant and still I was impacted by fertility challenges. Aging does impact fertility as DNA changes, egg quality and quantity reduce. After a year of trying, I knew I wanted to do IVF. I could write an entire post on this, so let me know if you’re interested.

Facts about fertility:

Female infertility is defined as the inability to achieve pregnancy after 12 months of regular, unprotected sexual intercourse in women younger than 35 or after 6 months in women older than 35, represents a major global health concern as per the American Society of Reproductive Health.

Globally, infertility affects 48.5 million couples.

30% of fertility challenges are due to men. The male needs to be part of the health journey. Did you know sperm (paternal genes) are mainly responsible for making the placenta? How you feel in your first trimester can also be attributed to the father’s health (especially if you get better in the second).

40% of fertility challenges are due to women.

It takes 5-6 months for most couples.

1/6 Canadians experience fertility challenge.

Factors that impact fertility:

1. Aging. We can’t stop aging, however we can ensure we eat a diet rich in antioxidants! Reactive oxygen species (ROS) drives inflammation when high which impact oocytes and follicles. (1) Higher antioxidants found in follicular fluid = better success with IVF (2.) DNA impacts implantation, loss of implanted embryo, delayed conception, fertilization and viability. Don’t worry women, men are also impacted. With DNA changes sperm count goes down, motility changes and there’s more abnormal sperm. Get a DNA fragmentation test in addition to sperm analysis if you can!

2. Smoking and marijuana (changes shape of sperm)

3. Alcohol, yes it truly does impact fertility and overall health

4. Infections, several will be ruled out with your GP during your search for answers (3)

5. Gut health or hidden gut infections: H. pylori, parasites, dysbiosis

6. 70% of the immune system is in the gut. You want an immune system that reacts, but an overreactive one can attack the embryo. It thinks it’s doing a good job as there’s foreign invader. The goal is to figure out why your immune system is on over drive so it protects the embryo.

7. Vaginal microbiome health (this is more closely tied to gut health then you think!). A vaginal probiotic is optional, but testing is a good idea if you continually get yeast infections it may actually be bacterial vaginosis (BV)

8. Thyroid health (both articles linked above)

9. Nervous system and stress hormone connection. Did you know when your stressed you release more progesterone which could be why your progesterone is low? You’ll also release more cortisol, the stress hormone

10. High histamines are on the rise post COVID

Breakdown of 4 main causes of female fertility in research (4):

1. Ovulatory dysfunction 38%

2. Tubal factors 34%

3. Endometriosis 14%

4. Tubal factors 14%

What to do about it

I want to preface this with, yes, you can definitely get a positive outcome by addressing gut health, anovulation (not ovulating), getting the timing of sex right, changing your lifestyle and increasing your minerals and vitamins. I’ve seen it in my clients, even clients with autoimmunity and PCOS. However, I tried everything and still resorted to IVF. I vote, rule out potential causes and nourish your body. Your health matters, baby making or not. Plus, IVF is very expensive and the emotional toll is big. I will start by sharing a few public tips I have on my website already then dive deeper.

1. Take care of your oral health

   It’s one big tube and if you have an infection or bad bacteria present there, it will impact your gut and general inflammation. Visit your dentist, brush your teeth when you wake up (before food/water) and floss. Be mindful of avoiding those bright blue mouthwashes with alcohol too. If you sleep with your mouth open or snore, investigate it!

2. Timing of intercourse

   The percentage of ovulation peaked on days 12 and 13, when 54% of women were in their fertile window. If ovulation was delayed, women reached their fertile days much later (5)

   Using Lh strips is helpful, however, my ovulation was never captured so I invested in a Mira. My fertility doctor actually suggested it and is doing research with it. I wish I had known about it prior to IVF (I used it to determine ovulation so I didn’t need to drive into the city for a blood test daily). Mira predicts ovulation with a surge in LH and also confirms it afterwards by progesterone rising. Code JORDAN saves you money on the device.

   

   

   Chart (6)

3. Thyroid health

   I linked both my detailed blogs above, but please do get your thyroid tested to rule it out as a contributing factor. Ideally, you want more than just TSH tested as TSH is actually a pituitary hormone, not a thyroid hormone. It tells the thyroid what to do: make more or less. A full panel consists of TSH, T3, T4, antibodies and sometimes reverse T3.

   I did such a deep dive after I got myself diagnosed with thyroid autoimmunity and did a stool test on myself. Just as the research shows, I had H. pylori and the parasite Blastocytis hominis, both can be contributing causes to thyroid autoimmunity. I’ve re-tested since and both are gone with herbal protocols I did on myself. I’ve also lowered my antibodies to the normal range meaning it’s currently in remission, however big hormone changes (postpartum/perimenopause) put one at a more elevated risk of onset. Fingers crossed as I’m 3 months postpartum.

   I continue this deep dive with more research on exactly what to focus on for fertility including lifestyle, nutrition and supplements (women and men).

4. Circadian rhythm optimization

   Your bodily functions occur in the day and night because our eyes see daylight and produce cortisol. At night, our body prioritizes melatonin. But what is you don’t see natural light in the morning? Watch TV under bright lights at 10pm at night? What is you have broken sleep or stay up at night as a shift worker? Even unsupported sleep apnea can impact your fertility.

   Research shows circadian rhythm disruption—often caused by shift work, irregular sleep, or blue light—negatively impacts fertility by disrupting reproductive hormone production (FSH, LH, testosterone), disrupting the menstrual cycle, lowering sperm quality, and increasing miscarriage risks. A balanced internal clock is crucial for ovulation timing, proper fertilization, and embryo implantation. (7, 8, 9).

   Chronic stress and your circadian rhythm are intertwined (me thinking of my past life as a police dispatcher working night shift over 15 years). It’s so important to intentionally evaluate stress in your life and how your nervous system is doing. I get all my clients to pick up vagus nerve ‘exercise’ to teach the body it’s safe. You could choose meditation, breath-work, listening to birds chirp (they only do this when there is no danger in sight), habit stack and gargle with water when brushing your teeth, hum or sing.

5. Gut health is tied to hormone health

   a) Your gut microbiome and estrogen = estrobolome. Beta-glucuronidase is part of the estrobolome (I see this on the GI-MAP stool test I offer). Beta-glucuronidase can detoxify old estrogen the body is done with or it can retoxify it, essentially reabsorb it leading to higher levels of estrogen. A big driver of this is constipation! SO many of my clients think they aren’t constipated, but after doing a transit time test they realize they’re not fully emptying. You can also have loose stool and be constipated (often the loose stool is going around the impacted stool). Use a squatty potty, take magnesium citrate if it works for you and ensure you’re getting enough fibre. Ensure you go slow if you’re on a lower fibre diet, 5g increase per week max.

   b) Your gut health can also create inflammation if high opportunistic bacteria are present or there’s an infection. Inflammation impacts fertility and is commonly seen among those with endometriosis (high LPS bacteria) or PCOS too. 50% of the population has the bacteria H. pylori, however it’s only a concern when the levels are high or virulence is present. The concern I have with our Western medical system testing for H. pylori is that the threshold is so large many people go undiagnosed and unsupported. I think that’s because your GP will suggest quadruple antibiotic therapy and a proton pump inhibitor (PPI) as a treatment plan. A client of mine with a young child opted for this as she also had a candida overgrowth we treated with herbs and it set her progress way back, unfortunately. I understand why she did it, life with a young kiddo and work is hard. Her ability to eat lentils and chickpeas with no discomfort disappeared - antibiotics take a huge toll on our microbiome (and mood)) so it’s no surprise 4 antibiotics impacted her digestion and stomach pain.

   Another term we use in a functional nutrition is dysbiosis. I can see my client’s commensal (good) bacteria and their opportunistic (bad) bacteria. My clients who were avoiding grains before working with me always have low good bacteria. Clients eating a high fibre diet usually have great commensal bacteria, but can have overgrowths of inflammatory bacteria. Some of these bacteria are linked to autoimmune conditions like Rheumatoid arthritis so we never ignore high levels.

   c. Only about 20% of my clients have parasites and obviously that number doesn’t represent the general population as they’re booking in with me because of gut health concerns. Parasites cause inflammation and they take nutrients from the body, like iron, to thrive. No, I don’t want you running to the store to buy a parasite detox kit, but if your stool has changed, investigate it.

6. Nutrition, specifically, are you getting enough minerals in your diet for your stress levels? Of course, it’s important to take a prenatal at least 6 months prior to trying to conceive, but I always encourage a food first philosophy. Cronometer is a free app that will let you know how much potassium, zinc, sodium, magnesium (and more!) you got from your food. It shows macronutrients (protein, carbs, fat) as well as micronutrients (vitamins and minerals). I love hair tissue mineral analysis (HTMA) as it looks at your mineral levels and heavy metals so you can get a clear idea on where to focus your efforts. Chronic stress and trauma deplete minerals. We need minerals for thyroid health, stomach acid production, good bowel movements, our nervous system and blood sugar levels. You also pass down your heavy metals to baby so I recommend checking this prior. My son is very high in copper and aluminum : (

7. Blood Sugar Unstable

   Your blood sugar levels impact your hormone health and fertility too. If you have a known concern like PCOS, discuss taking insositol with your health care provider. Some people on Instagram will have you believe that a any rise post meal is bad and to be avoided. That’s NOT the goal. We are trying to avoid massive rollercoasters up and down, but a rise and slight dip is normal and to be expected. I took myoinositol prior to IVF with kiddo 2.

   If you’re always in fight or flight, high cortisol can increase blood sugar levels leading to insulin resistance or inflammation. Support your nervous system, stress and past trauma. How can nutrition help? Add good fats, fibre and protein to your meals.

   Stay tuned for part 2 and 3 where breakdown nutrition, testing and what supplements men and women need. This is just the beginning!

   I will do further posts that aren’t fertility related, don’t you worry. Comment with your requests if you have any. I’m definitely leaning towards cardiovascular health in midlife.

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Research

1. Ruder, E. H., Hartman, T. J., Blumberg, J., & Goldman, M. B. (2008). Oxidative stress and antioxidants: exposure and impact on female fertility. Human reproduction update, 14(4), 345–357. https://doi.org/10.1093/humupd /dmn011

2. https://pubmed.ncbi.nlm.nih.gov/14585872/

3. https://academic.oup.com/humupd/article-abstract/14/4/345/638903?redirectedFrom=PDF&login=false

4. https://www.ncbi.nlm.nih.gov/books/NBK556033/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC27529/

6. https://www.fertilityandresearchcentre.com.au/frc-research/understanding-ovulation-and-the-fertile-window

7. https://pubmed.ncbi.nlm.nih.gov/31644470/#:~:text=According%20to%20a%20review%2C%20disrupted%20circadian%20rhythms,with%20poorer%20fertility%20and%20early%20pregnancy%20outcomes

8. https://uranj.com/blogs/b60.php#:~:text=Circadian%20rhythm%20is%20your%20body’s%20internal%20clock,insomnia%20*%20Working%20irregular%20or%20overnight%20shifts

9. https://pmc.ncbi.nlm.nih.gov/articles/PMC12174376/#:~:text=FIGURE%202.&text=Circadian%20rhythms%20regulate%20embryo%20implantation,in%20granulosa%20and%20luteal%20cells.

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Key Ingredients

• Ginger

  This root is inexpensive, I get mine at Costco in bulk. It’s anti-inflammatory so I’m always recommending this for period cramps. Estrogen is anti-inflammatory and the decrease into menopause means we love ginger for perimenopausal women. It’s also amazing for cold and flu season - yes, It’s spring and I have a cough. Ginger is anti-bacterial, anti-viral and even anti-fungal effects so our immune system and guts love this.

  Did you know ginger is a prokinetic? It helps with the motility of stool so if you have a slow transit time, ginger is great. You can drink this juice, loose leaf tea or even cut up the root and steep. It’s great in smoothies, soups and curries. My neighbour asked me what I use ginger for and I was in shock!

free at home transit time test

• Cucumber

  It’s just so hydrating and really bulks up the quantity of juice you get. In warmer weather, I find it so refreshing. Cucumbers have Vitamin K which helps bind calcium - a much needed mineral in midlife. Cucumber also contains potassium which reduces calcium loss, supports healthy blood pressure and even helps with constipation as it aids in contraction of the smooth muscles of the digestive tract

• Fennel

  Great for bloat, painful periods and those with IBD. It can also helps with menopause symptoms such as hot flushes, stress, sleep disorders, and vaginal atrophy

• Celery

  Straight celery juice was such a trend and to be honest, overhyped. I’d rather you get a blend of vegetables and fruit then a mega dose of one or two nutrients. Celery has Vitamin C, A, flavonoids and many other compounds that aid in lowering inflammation (as plants do!)

• Lemon

  Did you know your body makes collagen with protein and Vitamin C rich foods? You don’t actually have to take collagen. Lemon, skin included, are a great add in for a boost of Vitamin C. Great for immunity too. I encourage you to try Cronometer and see if you ‘re getting enough in your diet. I feel we under eat fruit so add it in at breakfast and snack time. Red peppers and broccoli are also great sources, often higher in concentration than oranges

• Kale

  How often are you eating leafy greens? I hope daily! With juicing, you do lose the fibre so I want to encourage eating kale, arugula or spinach too. I personally, have no issue getting 30 plus grams of fibre a day. The rest of North America struggles with the majority don’t even hit 25g.

  Leafy greens are one of my go to sources for mineral rich foods. After doing a couple hair tissue mineral analysis (HTMA) tests on myself, my son and with clients, I see the importance of focusing on minerals. Our hormonal health, nervous system and digestive fire rely on them!

  learn more about HTMA testing

  Kale is a cruciferous vegetable that contains sulforaphane, indole-3-carbinol (I3C) and diindolylmethane (DIM). Sulforaphane supports liver detoxication which is helpful on the perimenopause rollercoaster of high and low estrogen. It’s also helpful if you take medications or have an autoimmune disorder. There are many reasons are liver may want some extra love, yes, even though the liver does detoxify on it’s own. DIM is helpful for getting estrogen down the best pathway. on DUTCH hormone tests, I see the percentage of the estrogen metabolites 2OH 4OH 16 OH (the good, the bad and the ugly). If you have acne, PMS, skin conditions then try eating more cruciferous vegetables and see how you feel.

Ingredients

• 1 cucumber

• 1/2 inch knob of ginger, add more if you like a kick

• 1 green apple

• 1 lemon

• 1 stalk of celery

• 1 fennel bulb, small

• 1 bunch of dino kale

• optional: fresh herbs

  • mint for bloat, gas, digestion

  • cilantro for heavy metals or detoxification support

  • parsley for fluid retention (often during PMS) as it’s a diuretic. Good source of Vitamin K for bone and heart health

It’s so simple, yet so delicious and nutritious. This past week, I made a huge batch with 2 stalks of celery, 2 apples and 2 cucumbers. I definitely regret not adding more ginger for that kick, but it’s easy drinking and clearing me out.

If you’re using a juicer, make sure to alternate celery and kale with the apple, lemon and cucumber to avoid the fibre getting clogged.

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Let me know if you make it and which fresh herb you decide to add, if any.

Jordan Bruce Nutrition

To welcome all of you to my substack from my previous email software, I’m hosting a huge sale! $60 Canadian off The Midlife Microbiome Guide to perimenopause with code SUBSTACK.

The sale goes until my birthday on the 30th. I’ve included a picture with all the topics discussed in this 50 page PDF.

The perimenopause toolkit is worth this alone! I list symptoms then provide solutions (all based on research)

Anyone questions, email me! Stay tuned for more deep dives on gut health, fibre and hormone health.

check it out

Coffee is not breakfast. Today, my Instagram post was about how my nutrition clients that skipped breakfast were always the constipated ones. For several reasons, but two main ones are the gastrocolic reflex gets stimulated when the stomach gets full and then it wants to empty 💩 and they’re the under nourished one low in several nutrients.

If you take 5 minutes to plan, you can nourish your body with a great breakfast versus having mom rage or feeling anxious. 😬 Starting your day off with food will give you energy and help avoid that 3pm crash you always hit or that bloat (which is really backed up stool).

I eat oatmeal almost every single morning. I usually have organic steel cut oats that were soaked the night before then rinsed and cooked. Soaking helps with nutrient absorption and the oats cook faster - that’s my main motivator!

When I’m in a pinch, say catching a ferry or flight, I opt for overnight oats or old fashioned on the stove.

Oatmeal is a high fibre breakfast that can also be high protein. We want both for gut and hormone health. Fibre feeds our good bacteria which supports immunity, inflammation and even iron absorption! Fibre helps excrete old estrogen the body is done with. Fibre helps keep our mood in check with stable blood sugar levels. Don’t fear grains.

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Ps I see beta glucuronidase on the GI-MAP stool test I do with clients and it’s often high in constipated clients that often don’t eat enough fibre.

RECIPE ISH

I never measure my oats. You can eyeball this and it’s so hard to mess it up!

For overnight oats:

• Oats

• Soy milk

• True cinnamon (Ceylon)

• Hemp seeds, chia or freshly ground flax

• Pumpkin seeds or I do organic peanut butter

• Top with fruit: blueberries or banana in am

• You can even add cacao for more polyphenols which support gut health, inflammation and blood sugar

• Protein powder, if you’re doing soy milk, PB, chia and hemp you may not need, but I like a high protein breakfast of 25-30 grams so I add plant-based vanilla protein powder

I always drink a soy milk matcha with breakfast and that gives me another 8-14g of protein depending on the milk.

If I’m doing stove top, the key is to not walk away from the pot. My spouse always does 😝 Rinse your soaked steel cut in the am and cook with fresh water - less than you normally do because it’s already absorbed water soaking overnight.

Soooo have I convinced you to make oats for a quick nourishing weekday breakfast?

Signed, a nutritionist mom in her 40’s.

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Want to learn about midlife and perimenopause? Check out my 2 hour audio recording & 50 page PDF. midlife masterclass

1.Use a cast iron pan instead of a non stick. This helps me avoid endocrine disruptors and chemicals I don’t need in my food. I would also vote for cast iron over any green technology. It’s less expensive and lasts years. I boil hot water, add salt and scrub to clean which helps keep the pan well oiled. My two top tips are to avoid dish soap and to let the pan heat up enough, add oil then immediately add food. If your food is sticking, it’s like because the pan was pre-heated enough. I use Lodge - no affiliation.

Link to Everist with a DISCOUNT: https://helloeverist.com/JORDANBRUCE

I’ve included a round up of my favourite skincare products that are low tox here.

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4. I drink matcha daily, I’m obsessed. If you don’t like the taste or it’s just too expensive, drink organic green tea. The polyphenols in green tea are great for gut health, supporting blood sugars and lowering inflammation.

Genuine tea is a great Canadian brand (ships to US too) for loose leaf teas. Code JORDAN also saves you money!

Soar Organic is my favourite matcha company and I’ve been using them exclusively for over 8 years. They gave me a discount code for you too! I personally go for anything ceremonial. Everything is organic, shipped to Canada cold and FRESH, plus tested for contaminants. Organic is ideal for reducing endocrine disruptor exposure, but if it’s not in the budget, don’t stress.

5. Breathable bedding made from natural fibres. It helps with all my perimenopausal clients that get uncomfortably hot at night. I love (organic) cotton, but bamboo is also great. If you want to avoid down feathers, opt for a cotton blanket. I tried a synthetic duvet and I was uncomfortably hot - trust me, it made my sleep worse. A good night’s sleep is so important for overall health including hormones. We also make better food choices when we’re well rested.

6. Clothing from natural fibres is my goal! Last year, I made the conscious decision to stop buying polyester clothing, underwear, even socks. I avoided wool for years because I’ve read the employees get paid by quantity versus per hour so they rush and sheep get injured. This makes me really sad. I also care about our planet and adding more plastic isn’t a good solution either. Acrylic and polyester products don’t last long and shed material in the wash - more plastic in the environment.

   I love these cotton pj’s (they’re on sale too!).

7. Did you know epsom salt baths help relieve muscle aches, increase magnesium absorption and also gently detoxify the body? You can buy the inexpensive stuff then if you want add some fancy epsom salts. That’s what I do : ) I can’t afford to do 1 cup of the expensive stuff with every bath. Everist has a brand new one that I like and it also comes in a cool metal tin that looks aesthetically pleasing in my bathroom.

The liver has over 500 jobs and one of them is to get rid of old hormones and make new ones. The liver is a big focus with all my perimenopause and gut health clients! Yes, we have a liver and it knows how to detoxify, but sometimes it needs extra support. The easiest takeaway tip to support your liver right now is to eat more bitter foods. I’m talking broccoli sprouts, all cruciferous veggies (radish, kale, cauliflower…), dandelion tea, digestive bitter tinctures, they will all help. I’m very familiar with supporting the liver myself as I found out I have graves a couple years ago (want to hear the story how I discovered it myself?) and I had to a medication that can cause liver injury and failure. I had to get my liver tested via bloodwork often to ensure I was ok (and I was!). I’m now off all medication and my thyroid is in range, woohoo. Fingers crossed all stays the same as postpartum women are at risk of thyroid conditions and flares.

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Do you do any of these ‘healthy’ things for hormone health too? I’d love to hear how you choose to support your hormones. Maybe it’s eating 3 meals a day, drinking water out of a glass bottle versus plastic or going to bed by 930 pm.

Follow along for more educational hormone and gut health.

xx

Jordan Bruce Nutrition

The foods I’m focusing on as a gut health nutritionist in her 40’s & why:

1. Purple, deep blue and dark red foods are high in polyphenols that act as prebiotics for a diverse microbiome (hey Akkermansia), strengthen the gut barrier and help reduce inflammation.

2. Pumpkin seeds are a great plant based source of zinc.

3. Soy milk is my go to milk for drinks because it’s so creamy, plus it packs 8-14g of protein and calcium if buying fortified.

4. Arugula is a great leafy green veggie that’s bitter which helps digestion and liver detoxification. It’s also a cruciferous veg!

5. Onions (and garlic) are great for immunity, rich in prebiotics and support gut health. They’re inexpensive and are easy to add to savoury dishes.

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6. Sauerkraut is a fermented food with live bacteria and I especially love a beet cabbage blend. Nitrates help lower blood pressure and are great for bowel movement regularity if constipated (kiwi too!).

7. Avocado is a high potassium food! You could also lean on bananas, potatoes or coconut water. This helps a lot with my constipated clients and it’s often low on HTMA mineral hair testing.

8. Beans! Inexpensive, fibre rich and contain some protein. I love white beans for calcium and black beans for iron.

9. Every morning our family has steel cut oats or buckwheat groats. Grains are way higher in fibre than produce so don’t skip them! We add flax we’ve ground or hemp seeds with peanut butter and frozen blueberries or raspberries.

10. Lentils - all the varieties. Add red lentils to soups or black to salads. You’ve got high protein and fibre 👏🏼

Shout out to apples which should really be on the list! Especially stewed apples higher in pectin for feeding your good bacteria.

I could have added so many other foods like chia & flax seeds. It depends on what your current fibre intake, bowel movements, hormone levels (high estrogen?) & digestive fire. This is a good general start!

Here’s link to a recipe with oats, chia, hemp & pumpkin seeds: https://jordanbruce.ca/blog-recipes/vegan-pumpkin-chia-pudding

Enjoy! Follow along for more small tips that have big impacts.

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👇👇👇 This is exactly how I’d start, baby steps.

Monday: start tracking with cronometer to see if you’re actually getting enough fibre, potassium, calcium… many women may not be getting 1.2 - 1.6g per kg of protein, but I bet more don’t get enough fibre. Not sponsored, just love this app if you have a healthy relationship with food, track for 3-5 days to learn more about your nutrition then let it go. You’ll learn approximately how much fibre is in things and that’s good enough.

Tuesday: download my free MINERAL RICH FOODS ebook. I tell you exactly which foods to eat, easy. Think better bloat, digestion, less anxiety, better poops.

Get your free ebook: https://jordanbruce.myflodesk.com/mineralguide

Wednesday: include flax seeds into diet - soluble fibre. Grind at home and freeze, avoid pre ground. Amazing for bowel movements (that constipation bloat), colon health as well as estrogen detoxification. Even cardiovascular health which shifts in perimenopause, huge fan! Flax is also a high polyphenol food along with cacao, berries and green tea!

Thursday: take a motility walk & build this into your future days, even if it’s only 20 minutes. I hope it can be longer if you don’t move much for work though! Walking helps peristalsis in your intestines and gets things moving. Curious how long food sits in your colon?

Here are the instructions to a free at home test: https://jordanbruce.ca/blog-nutrition/transit-time-test

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Friday: dim the lights. No more bright overhead lights when it’s pitch black out. It will negatively impact melatonin production and therefore your sleep and hormone health.

Saturday: start being more mindful of endocrine disruptors (PFAS, BPA, fragrance). Use that old cast iron pan instead of the non stick. Skip that BPA receipt. Skip the artificial fragrances (parfum) yes that includes the car air fresheners.

Sunday: eat more plants. I’m talking cruciferous, bitter veggies, seeds, plant protein, beans and lentils. Keep saturated fat intake lower (7% of total calories). Those bitter veg will help with digestion & estrogen metabolism via liver support. Can you eat 30 different plants a week?

Bonus: my 2 hour midlife masterclass (perimenopause workshop) is on sale with code SALE20. I tell you exactly what to do and you’ll get your very own research backed toolkit to tackle symptoms. LIFE CHANGING.

On sale now: https://jordanbruce.ca/shop/p/perimenopause

Thoughts? Comments? Are you already doing some of these daily easy habits?

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And just like that, it’s Fall. Happy Autumn Equinox - I hope the transition into a slower cozy space is on the agenda for you. If you haven’t seen it on instagram yet, I’ve included the yummiest JJ Bean dup cookie to bake on cold day with a cup of tea. I’ve been spending part of the work day napping and going for a daily walk, my current non negotiable in pregnancy so life isn’t very exciting haha. Pregnancy nausea is a thing for me for the entire pregnancy thanks for higher estrogen and histamine levels my liver must be having a harder time clearing it. Thinking of you if you’re in the same boat or wanting to be. We’ve put the kiddo in full time care (well, we keep him home one weekday by choice) and it’s wild having time for myself. It’s the first time he’s been out of the house 4 days a week.

Ok I need your input and help. I would LOVE to offer the perimenopause workshop October 28th with a replay. I’ve put the tickets on sale for $77 Canadian as an early bird rate. It comes with a meal plan too! My goal is to get minimum 10 people. I promise, you will learn something helpful during this 90 minute workshop. If you sign up, send it to a friend also going through perimenopause wanting the exact steps to help them be less symptomatic.

Workshop tickets: sign up here

Also, I launched a limited ONE HOUR CALL & PROTOCOL as a mini a la carte offering only available until December 1st. If you’ve been wanting to work together and testing isn’t in the budget, this is for you. I’m really excited about it and it won’t come back after mat leave.

Book in for a one hour call and protocol here.

The best cookies ever. In Canada, they remind of me the vegan double chocolate JJ Bean cookies. Make them.

I wrote a blog post about functional testing asking if it fills a gap in our medical system. Spoiler: I think it does. Read it here.

My Favourites currently:

• TV: I’m obsessed with The Morning Show. My spouse joined in and is laughing out loud. It’s great and we’re only on season 1, where have I been?

• Basic white tee: I just ordered this from the men’s line and I’ve been told it’s amazing. I normally wear a small men’s but I was going for oversized so I’m trying a large. I’m also trying these wide leg jeans (not maternity, but such a good deal)

• Book: I tried starting The Nightingale and The Four Winds by Kristin Hannah, but I just can’t get into a heavier book when I’m tired at night. So I’m reading Every Summer After by Carley Fortune - since I really like One Golden Summer.

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I hope to see you at the perimenopause workshop or in my 1:1 support available until December only then I’ll be on mat leave.

Cold mornings have arrived. As you read this, we're on our last summer hoorah on the lake. I love summer so much, but I'm excited for sweater season, more curries and seeing beautiful fall leaves on walks. 

This is the final invite to the perimenopause workshop happening in a WEEK! There will be a replay so don't worry if you can't sneak away from work or your kids over lunch. I will be making perimenopause feel less like an anxious time to dread and more like a phase of life you now have a toolkit for.. you will leave feeling educated and empowered. All for less than an Aritzia sweater. 

Perimenopause is one of the most misunderstood (and under-supported) phases of a woman's life. If you've been feeling like your body is changing and no one has given you a clear roadmap—you're not alone.

Maybe you've noticed:

- PMS that's suddenly worse than before

- Mood swings, anxiety or brain fog

- Sleep struggles or stubborn weight changes

- Hot flashes + cycle changes that leave you confused

Here's the truth: these are not random “getting older” symptoms. They're your hormones asking for support. And once you understand why they're happening—you can actually feel like yourself again.

That's why I created my Perimenopause Masterclass.

In this live session (replay available), I'll share: ✨ The science of what's really happening with your hormones ✨ How food, herbs + lifestyle can calm symptoms naturally ✨ Functional testing options to get personalized answers (often not needed) ✨ The exact steps I use with clients so you don't have to keep guessing

🎟️ SAVE YOUR SEAT 

I don't know if and when I'll run this again.. 

You deserve to move through this stage with clarity and confidence—not confusion. 

 Let's make that your reality. All for $100 Canadian. Some are charging thousands of dollars for this information

Workshop tickets: sign up here

THE YUMMIEST SMOOTHIE

 https://jordanbruce.ca/blog-recipes/healthy-chocolate-peanut-butter-smoothie

My Favourites Lately

• TV: We are onto the next season of Slow Horseson Apple TV. We only watch it together and if our kiddo is in bed before 830 so we aren't moving through it quickly. Am I the only woman who talks during shows? oops 

• Swimsuit: I got so many DMs from you guys about Left on Friday suits. I've been wearing them for years and yes, I own several. I'm a medium in top and bottoms. I wish the tall one piece fit me! The material used is amazing and mine all still look new (except the one I got melted burt's bees on). I love the double scoop, sunday's top and hi hi bottom

• Brain candy: I'm finally back into reading (non work related books) and right now it's Carley Fortune's One Golden Summer. It's good so far and my first time reading her books

• Matcha: I've been drinking this for a decade and it's wild to see it get so popular. I recently got friend on to it, but she was buying low grade with added sugar. That just seems like such an insult to matcha. Please don't buy it at Costco either.

• is THE brand you need. Code jordan gets you a deal. Third party tested, shipped from Japan cold to preserve antioxidants and quality, organic and ceremonial. Plus, they're a North Vancouver NC couple

I hope you all enjoy September and I hope to see your beautiful face at my workshop next week

 #perimenopause #highproteinrecipes #plantbasednutrition

Summer is short in BC (PNW) and I encourage you to slow down - if you can. Eat outside, go for walks, take a day to go to the lake or river and let the laundry and dishes pile up if they need to. It's interesting how my productivity (work related) shifted once having a child. I realize the importance of time together and memories more than ever. If even you don't have or want children, this is your reminder to not let your productivity (or need to climb that corporate ladder) be at the expense of your health or happiness. I used to work 50-60 hour work weeks as a police dispatcher (and then I also added nutrition) and I needed to in order to pay my mortgage, but I also think back to all the clothing I purchased and drinks out - it's so much better to be in nature with people you love. Maybe that realization just comes with age. So once again, I'm encouraging you to GET OUTSIDE.

Today, I'm sharing a recipe that I keep making this summer - the best kale salad. I've made it as a side salad without beans or as a slaw with cabbage and carrots. There are so many variations based on what you have in your fridge (or what you're growing/CSA drops). It's always good and that's mainly because of the dressing plus the crunch from seeds. Cruciferous vegetables are one way to help support healthy hormone detoxification and they're liver loving so eat up.

My Favourites Lately

• TV: I loved Stick on Apple so much! It's easy watching and funny with a side of feeling sad IF you're an Owen Wilson fan

• Pants: These lightweight cotton airy pants from Old Navy. My neighbour bought them and I copied her. I got a medium and they're a little big (dryer may help!). Here for the 100% cotton

• Soy Milk Gossip: Ok this is just straight up dairy free news hot off the press - Silk Soy is no longer organic and I'm sad about it. They quietly changed the packaging and of course, the pricing stayed the same. Do you have a Canadian soy brand you like? I love Eden so much (13g of protein per cup), but we go through lots of it and the containers are small. Maybe it's time to try and finally make it at home??

• Hormone Love: If you saw my reel yesterday you know I spoke about how your liver makes hormones and well as metabolizes them. Yes, you can detoxify, but your liver often needs a little more love if you're having PMS, in perimenopause, taking medication or near environmental toxins. Organic Olivia reached out to offer you a 15% discount with code JORDAN on their happy hormone kit or other wonderful herbal products. Before adding something new to your routine ensure you're already working on getting 8-9 hours sleep, eating cruciferous vegetables and flax seeds, walking outside and drinking enough water (your urine colour will tell you!).

Love you all - thank you for being here!

Don't forget I'm offering my PERIMENOPAUSE MASTERCLASS in September! Get your ticket in the next week for a free high protein recipe e-book. Learn more about what I'll be discussing here.

PS I also have a new 3 month offer with the option to add on a GI-MAP, DUTCH or HTMA test. Here’s the form to apply and learn more.

Jordan Bruce Nutrition

Registered Holistic Nutritionist and mama

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It's so wrong to be sick in the summer, even if it's raining outside. I haven't slept well in a week and I can't breath well. I'm so over it and I hope you don't have it too. When we aren't well, it reminds us how important our health is to us. All I want to do it feel better.

On a somewhat related note, pesky unwanted symptoms, I'm very excited to announce my next workshop, The Perimenopause Workshop. The waitlist is now live and everyone on it will get the early bird rate so sign up today!

I will talk about everything you need to know, I won't hold back. From what you should be incorporating in your diet, supplements, optional herbs, lifestyle tips and of course, a Q&A. There will be a replay if you miss the live workshop. The question is, shall I host mid August or mid September?

Also, if you want support with your health before 2026, sign up now so we have time for 2 months together. You can add testing if your sick of guessing what's going on and want to get ahead of your health. My GI-MAP revealed the parasite blastocytis hominis and H. pylori as well as an immune reaction (IgA) to gluten. I was shocked and got it before I had major symptoms - but both of those gut infections are connected to thyroid autoimmunity. It's truly a transformative and educational time and I hope I get to help you. If you want to wait until after summer, the testing and 2 appointments will still be available (just not as good of a deal and no support after).

I'll keep this short and sweet, but I hope you're all enjoying lots of time outside. It's so helpful for our nervous system and gut health. So much love.

What on the agenda:

Tired of trial and error? Guessing what to do?

After this masterclass you will know:

• the science of perimenopause

• the symptoms (education is key!)

• nutrition for perimenopause: foods to focus on

• lifestyle tips

• herbs for specific symptoms

• what to do before MHT (HRT) if you can/want to go that direction

• the answer to any burning questions thanks to time for Q&A
  

What's included in the package:

• An hour and half live video call (first time running this so this is an estimate)

• A recording to watch in case you miss the live (at least a month of access)

• A PDF with the slides to refer back to easily

• Q&A to ask your personal questions

If you’ve been putting off your perimenopause symptoms or just educating yourself on your future, now’s the time to invest in your health. My perimenopause masterclass is all you need to get started fast—and keep up the momentum long after we stop working together.

Ready to create a sense of ease and community together?

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“Jordan Bruce is an exceptional nutritionist and I highly recommend working with her. I worked with Jordan last year for six months. During that time, Jordan was able to help eliminate many symptoms including, bloating, brain fog, exhaustion and other midlife symptoms. Her protocols and recipes are simple and easy to follow. I especially appreciated Jordan’s messaging system that allowed me to get in touch easily and ask questions. Often receiving an answer that same day! It was very handy not to have to wait until my next appointment to have my questions answered. Thank you Jordan for all your knowledge and support, you’ve truly changed how to view nutrition as a way to support my health.”

learn more and sign up!

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