The Custom Coaches

The Custom Coaches Mastering menopause & resetting your metabolism post weight-loss medication.

Sometimes “I’m exhausted” isn’t about needing more motivation.It’s about realizing how many things are quietly draining ...
09/19/2026

Sometimes “I’m exhausted” isn’t about needing more motivation.

It’s about realizing how many things are quietly draining your battery.

Poor sleep.
Constant stress.
Too much stimulation.
Work that never really shuts off.
Relationships that take more than they give.
Under-eating.
Overtraining.
Never sitting still long enough to actually recover.

You can’t keep plugging more things into the outlet and then wonder why the battery won’t charge.

Before you ask, “What’s wrong with my energy?” ask: “What’s consuming it?”

Your body doesn’t just need more energy. Sometimes it needs fewer things taking it.

YOUR HORMONES ARE CHANGING.THAT DOESN’T MEAN YOU’RE POWERLESS. 🔥10 things that often get louder in perimenopause… and wh...
09/15/2026

YOUR HORMONES ARE CHANGING.
THAT DOESN’T MEAN YOU’RE POWERLESS. 🔥

10 things that often get louder in perimenopause… and what you can do about them, outside of HRT:

01. Hot flashes
→ Hydrate. Move. Manage stress.

02. Brain fog
→ Strength train. Fuel your brain with healthy fats.

03. Exhaustion
→ Eat enough. Recover better. Regulate your nervous system.

04. Poor sleep
→ Consistent routines > chasing hacks.

05. Mood swings
→ Daily movement + nervous system regulation.

06. Muscle loss
→ LIFT. HEAVY. fuel appropriately.

07. Belly fat / body composition changes
→ Protein + strength + daily movement breaks.

08. Blood sugar swings
→ Protein + fiber at every meal.

09. Constipation & bloating
→ Fiber + fluids + movement.

10. Bone loss
→ Resistance training + impact exercise + nutrition.

Perimenopause isn’t something you can out-diet or out-exercise.

But your nutrition, movement, sleep, stress management and daily habits can dramatically change how you move through it.

You’re not broken.
Your body is asking for a different strategy.

Fiber: your secret weapon for better blood sugar + easier fat loss 👇Fiber is a carbohydrate your body doesn’t fully dige...
09/03/2026

Fiber: your secret weapon for better blood sugar + easier fat loss 👇

Fiber is a carbohydrate your body doesn’t fully digest, which means it can slow the digestion and absorption of other carbohydrates. That creates a slower, steadier rise in blood glucose instead of a rapid spike and crash.

And when blood sugar is more stable + your stomach stays fuller longer, hunger and cravings can be easier to manage…making it easier to maintain a calorie deficit when fat loss is the goal.

🏆 Top fiber-rich foods:

🫐 Raspberries — ~8g/cup
🌱 Chia seeds — ~5g/Tbsp
🥑 Avocado — ~10g/½ avocado
🫘 Lentils — ~8g/½ cup
🫘 Black beans — ~7–8g/½ cup
🌿 Edamame — ~8g/cup
🌾 Oats — ~4g/½ cup dry
🥦 Broccoli — ~5g/cup
🍐 Pear with skin — ~5–6g
🌰 Almonds — ~3–4g/oz

Aim for roughly 25–35g/day, increasing gradually and drinking enough water.

Don’t just count calories. Count fiber. Your food should work FOR you. 💪

🛒Add these ingredients to your cart and make meal prep a breeze😌
09/01/2026

🛒Add these ingredients to your cart and make meal prep a breeze😌

Our goal at The Custom Coaches isn’t to create dependence. It’s to create educated, empowered women who understand their...
08/28/2026

Our goal at The Custom Coaches isn’t to create dependence. It’s to create educated, empowered women who understand their bodies and know how to take care of them.

Because the best kind of coaching eventually teaches you how to coach yourself. ❤️

Your nervous system doesn’t need another supplement. It needs the basics…consistently.If you’re waking up exhausted even...
08/22/2026

Your nervous system doesn’t need another supplement. It needs the basics…consistently.

If you’re waking up exhausted even after a full night of sleep, try these:

☀️ Get morning light : 5–15 minutes outside soon after waking helps anchor your circadian rhythm.

🏋️‍♀️ Strength train, but recover : Exercise supports sleep, but constantly training hard without enough recovery can work against you.

🚶‍♀️ Walk daily : Easy movement, especially later in the day, can help manage stress without adding more load.

☕️ Watch the caffeine : If sleep is struggling, experiment with cutting caffeine after late morning or noon.

🌙 Create a wind-down routine : Dim the lights, put your phone away and give your brain 30–60 minutes to shift out of “go mode.”

🫁 Slow your breathing : Try 5 minutes of slow, controlled breathing before bed. Think longer exhales, not huge breaths.

🍽️ Don’t chronically underfuel : Your body needs adequate energy and nutrients for recovery, hormones and sleep.

🛏️ Make your bedroom boring : Cool, dark and quiet beats scrolling in bed every time.

And remember: “nervous system regulation” isn’t about being perfectly calm 24/7. It’s about giving your body enough safety, recovery and consistency that it doesn’t have to stay in high alert all day.

Save this for tonight. ❤️

Tammy’s story is exactly why we do what we do. ❤️For the past 2½ years, Tammy has trusted The Custom Coaches through one...
08/15/2026

Tammy’s story is exactly why we do what we do. ❤️

For the past 2½ years, Tammy has trusted The Custom Coaches through one of the most transformative seasons of her life.

When she came to us, she was coming out of years of struggling with her relationship with food. She was exercising consistently, working with a dietitian, and trying desperately to figure out how to feel better in her body.

But she was still stuck in the mindset that 1,200 calories was enough, she could not physically or mentally eat another bite.

Today?

She’s eating 2,000+ calories a day.
She’s fueling her body with carbohydrates.
She’s stronger than she’s ever been.
And most importantly, she no longer fears food.

That transformation didn’t happen because we handed her a meal plan.

It happened because we looked at the whole picture…her nutrition, training, sleep, stress, hormones, lifestyle, and real-life circumstances, and used data to guide the process.

We worked with her to begin understanding her body instead of fearing it.

And perhaps our favorite part of her testimonial:

“They didn’t just help me change what I eat, they helped me change the way I think about food and take care of myself.”

THAT is the goal.

Not restriction.
Not obsession.
Not perfection.

✅Education.
✅Empowerment.
✅Strength.
💕And a sustainable relationship with your body and food.

Tammy, watching you become stronger, not just physically, but mentally, has been one of the greatest privileges. We are SO proud of you. 🖤

Swipe & save for reference 💪
08/09/2026

Swipe & save for reference 💪

Creatine is actually very straightforward , it’s the marketing around it that tends to overcomplicate things.A question ...
08/06/2026

Creatine is actually very straightforward , it’s the marketing around it that tends to overcomplicate things.

A question we hear a lot is: “Do different creatine brands really make a difference?”

In most cases, the answer is: not really.

If you’re taking creatine monohydrate, you’re already using the most studied and effective form we have. Research over decades shows it can help you:
✔️ Improve strength
✔️ Increase lean muscle mass
✔️ Boost power output
✔️ Enhance recovery
✔️ May also support cognitive function

What you should focus on:
• Use creatine monohydrate
• Take 3–5g per day
• Pick a trusted brand with third-party testing when available
• Stay consistent , daily intake matters far more than timing

Skip the hype around “upgraded” or “next-gen” versions. In this case, simple is best.

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