Food as Fuel: What Works in Midlife
The solution isn’t restriction. It’s nourishment. Food becomes medicine, fuel, and empowerment when we make a few key shifts:
✨ Protein is Queen
Protein stabilises blood sugar, supports lean muscle, and keeps you full.
Aim for 25–30g per meal.
Great options: eggs, Greek yogurt, chicken, tofu, lentils, beans.
✨ Balance Blood Sugar
Every meal should include: protein + healthy fat + fibre.
This combo slows digestion, prevents energy crashes, and keeps cravings in check.
✨ Hydration Matters
Fatigue and headaches are often dehydration in disguise. Water is essential, but electrolytes can make a big difference too — especially if you’re active or experiencing hot flushes.
✨ Smart Carbs
Not all carbs are created equal. Whole grains, vegetables, and fruit provide energy and fibre. The trick is pairing them with protein and fat to avoid spikes.
✨ Micronutrients to Prioritise
Calcium + Vitamin D: support bone strength.
Omega-3s: brain + heart health.
Magnesium: supports stress, sleep, and recovery.
✨ Food & Mood
Gut health plays a huge role in emotional wellbeing. 90% of serotonin is made in the gut. More fibre + whole foods = better mood regulation. Less processed sugar + caffeine = fewer crashes.
What This Looks Like Day-to-Day
Here’s an example of a hormone-friendly day on a plate:
Breakfast: Greek yogurt, berries, chia seeds, and protein powder
Snack: Apple slices with almond butter
Lunch: Chicken salad with avocado, olive oil, and mixed greens
Snack: Hummus with cucumber sticks
Dinner: Grilled salmon, quinoa, and roasted vegetables
Small swaps also make a big difference:
Swap crisps for fruit + nuts.
Swap coffee #3 for green tea.
Swap sugary desserts for magnesium-rich dark chocolate.
💡 Reflection Prompt
Ask yourself: Which meal of the day feels hardest for me to get right — breakfast, lunch, or dinner?
Start by upgrading just that one meal with protein, colour, and fibre. Small, consistent changes add up faster than overhauls.
✨ The Bottom Line
Food is not punishment. Food is power. At midlife, we shift from shrinking and restricting to fuelling and flourishing.
When you nourish your body with what it truly needs, you don’t just manage symptoms — you reclaim energy, confidence, and joy.
🌟 Next Steps
Download my free Self-Love Starter Kit for simple ways to put these changes into practice.
Join the conversation in my Not Just Hormones Facebook Group to share your wins and struggles around food.
Listen to More Than Hormones Episode 7 for deeper insights and practical tips.
