Midlife Nutrition that WORKS
Your best eating habits for fat loss & better health
Have you found yourself stepping on the scale to see you’re 5 pounds up? 10? 20?!!? 😟
You are NOT alone!
One of the most common complaints from women in perimenopause and beyond…
…is WEIGHT GAIN.
Through this transition, our hormones are making big changes.
Estrogen is declining and this 👑 Queen of Hormones impacts:
• Mood
• Energy Levels
• Sleep Quality
• Hunger Cues
• Joint mobility (synovial fluid integrity & inflammation)
• Sensitivity to Stress
And this swirling shift in hormones directly impacts your energy balance and ability to maintain a healthy weight.
Eager to have some fat loss occur?
These are the four pillars to successful fat loss in midlife:
1. Optimal Nutrition
2. Adequate Exercise
3. Stress Management
4. Quality Sleep
Feel like your eating habits, in particular, could use some improvement?
Today’s issue features simple nutrition guidelines that work best for your midlife fat loss goals.
Why This Matters
You’ve probably heard the saying, “you can’t out-train a bad diet”. And while that’s not entirely true, it is key to realize that your daily food choices can help you feel stronger, support your body composition and boost your overall health.
FITNESS SIMPLIFIED
The trick for helping your body make the transition into post-menopause is deceptively simple, yet easy to let slide…
Move Everyday. Period!
Fitness Tip to Support Fat Loss in Midlife
Establish a Straightforward Fitness Plan
To find lasting success, you need a no-brainer workout routine.
You shouldn’t have to guess what to do each day!!
Follow this simple pattern to move consistently, build muscle, boost your metabolism, and still make room for mobility and recovery:
Monday: Full Body Strength Training
Tuesday: Mobility Work
Wednesday: Walking or another form of cardio
Thursday: Full Body Strength Training
Friday: Mobility Work
Saturday: Walking or another form of cardio
Sunday: Off Day
Why the mobility days?
They are essential to give your body time to recover from the more rigorous strength training days, while…
💪 Maximizing results and
💪 Preventing overtrainingNot sure what to do on a “mobility day”?
Here’s a simple, beginner-friendly routine to try today.
Easy Daily Stretches to Improve Mobility
- Hip Flexor/Hamstring Stretch (5 reps/side): Using the seat of the chair for support, rock back forth while straightening and bending the forward leg.
- Thoracic Rotations (5 reps/side): Reach one arm under then rotate as high up the celling as possible.
- Thoracic Extension/Hamstrings Stretch (Alternate for 30-60 seconds total): With hands on the back of a chair, press your chest toward the floor while straightening one leg and the other.
Extra tip: Make this a full 15-minute routine by doing these 3 exercises as a circuit, 3-4 times through.
Did You Know...
- The MOST consistent exercisers always have a clear plan—it creates fewer decisions, less stress, and more follow-through.
- The average adult makes roughly 33,000 - 35,000 total decisions every day, according to Psychology Today. That includes what we’ll eat, which exercises to do and if/when to do them. Automating some decisions on your list (like your workouts) will free up brain capacity to tackle the decisions that may need your attention more (i.e. your food choices)!
- Buffering your hardest workouts (e.g. full body strength training workouts) with lighter activity or recovery workouts (e.g. mobility training) will provide better results for your overall efforts while making you feel healthier as well!
NUTRITION SIMPLIFIED
Have you ever heard of the 90/10 Rule?
The premise is that if you want to be in “Progress Mode” (i.e. fat loss mode),
It is important to eat healthy, nutrient-dense foods 90% of the time,
While only splurging 10% of the time—about 3-5 total splurges over the course of a week.
(By the way, follow the 80/20 rule for “Maintenance Mode”.)
Nutrition Tip to Support Fat Loss in Midlife
Limit Weekly Splurges
Yes, progress mode requires a bit more discipline.
But let’s first pause and define a splurge:
A splurge is any food or beverage that falls outside of the healthy eating habits.
Most women splurge 3-5 times a day!
Mindlessly munching and grabbing unhealthy treats without paying attention.
This can really add up and hinder progress towards your goals.
So, what are the best ways to combat these daily over-indulgences without being restrictive?
👉 Start with robust nutrient-dense meals full of PROs (PROtein + PROduce). Eating enough at meals helps prevent the snack attacks later.
👉 Choose your favorite splurges (hello, chocolate 🍫) and skip the rest. Plan for them, enjoy slowly, and move on.
👉 Know your vulnerable moments—morning coffee runs, late afternoons, or post-dinner snacking—and make a plan.
Skipping breakfast or grabbing sugary drinks early can send your day on a sugar-craving spiral, so fuel up wisely from the start.
This smoothie is easy to make on a busy morning, tastes like fall (move aside PSL) and is loaded with nutrient-dense ingredients. Try it this week!
Pumpkin Smoothie
More ideas for Fat Loss:
- Swap dessert ice cream for some Greek yogurt with berries and a little honey.
- Savor a piece of high-quality dark chocolate (hello antioxidants) with an espresso or cup of tea.
- Go old school with some air popped popcorn seasoned with some herbs or spices for that salty craving.
MINDSET SIMPLIFIED
Staying focused and disciplined with your nutrition habits for long enough to see fat loss results can take a lot of willpower.
Willpower needs a solid foundation.
The key is accountability.
With any habit that doesn’t come easy, the more accountability you have in place, the more successful outcomes you’ll reach!
Here are 4 accountability tools to set you up for success:
1. Follow a clear plan (don’t wing it!)
2. Create a visual tool or chart to mark off your habits every day (gold stars aren’t just for kids🌟)
3. Surround yourself with a community of like-minded people striving for similar goals
4. Partner with a coach to support & guide youFor the best chance of success, implement all 4 of these tools.
Which of these are you missing today?
Mindset Tip to Achieve Fat Loss Goals
Stay Accountable
THE TAKEAWAY
Weight gain in midlife is so common and very frustrating. Building a solid nutrition foundation not only supports fat loss but also frees up mental space, allowing your overall health to thrive. We’re playing the long game friends, and these priorities are essential.
- Establish a Straightforward Fitness Plan
- Limit Weekly Splurges
- Stay Accountable
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 332. Splurging, Mindless Snacking & Stress Eating: Your Biggest Nutrition Struggles Solved!
Ep 412. How to Eat for a Better Menopause with Dr. Federica Amati
Ep 347. What Constitutes a “Splurge” In Your Nutrition Plan?
SPECIAL RESOURCE
This routine is GREAT for the days you need to focus on mobility and muscle recover. Follow along with me as we stretch your hamstrings, hip flexors, piriformis, glutes, upper back, thoracic spine, and chest. It feels SO GOOD!!!
20 MIN BEGINNER FLEXIBILITY ROUTINE
Until next week... Be strong
