Navigating Nutrition & Exercise in Midlife: What Really Works

By Julia Mitchell, Midlife Health Coach

If you're over 40 and experiencing symptoms of perimenopause or menopause, you've likely heard that your nutrition and exercise routines need to change to work with your shifting hormones. But how exactly should they change? This was the question I found myself asking at age 50 when I was dealing with exhaustion, disrupted sleep, irritability, and weight gain – a spare tire around my waist seemingly overnight! 

The Truth About Midlife Weight Management

The conventional wisdom of "eat less, move more" and focusing solely on "calories in, calories out" doesn't tell the whole story. Here's what's actually happening in our bodies during perimenopause and menopause:

• Our muscle tissue gradually declines (starting as early as age 35)

• Our appetite-regulating hormones (ghrelin and leptin) become imbalanced

• We typically move less throughout the day without realizing it

• Our bodies become more sensitive to stress hormones

• We develop increased insulin resistance

The result? A gradual calorie surplus that leads to stubborn weight gain – but the solution isn't simply eating less.

A New Approach to Nutrition

Instead of restrictive dieting, focus on eating MORE of these essential nutrients:

1. Protein: Aim for 0.8-1g per pound of body weight daily (around 100g is a great starting point)

2. Fiber: Target 25+ grams daily through things like whole grains and legumes

3. Vegetables: Include 1+ cup of leafy greens and 2+ cups of colorful vegetables daily

4. Healthy fats: Incorporate olive oil, avocados, nuts, and nut butters

Most importantly, ditch the 1000-1200 calorie mindset. Severe restriction signals stress to your body, causing it to hold onto fat. Your metabolism needs adequate fuel to function properly.

Rethinking Exercise After 40

If you grew up in the Jane Fonda era, this might surprise you: cardio isn't your best friend anymore. While movement matters, endless hours of moderate-intensity cardio isn't the answer for your midlife body.

Here's what works better:

• Strength training 3x per week to build and maintain crucial muscle mass

• High-intensity interval training (HIIT) 2x per week

• Daily movement targeting 7,000-10,000 steps

• Additional activities you enjoy like yoga, swimming, or hiking

Why this shift? Strength training is particularly valuable because it:

• Preserves and builds muscle mass

• Increases your basal metabolic rate

• Supports bone health

• Improves balance and reduces injury risk

• Helps prevent or reverse "meno belly" weight gain

  
  

  

  
  

Putting It All Together

While these changes might seem overwhelming, the strategy is actually quite straightforward. The key is implementing these nutrition and exercise principles in a way that works for your lifestyle and current fitness level. You don't have to give up everything you love – you just need to make strategic adjustments.

Want a plan that pulls all of this together and provides the structure and support you need to make these changes stick? Join my 6-week Faster Way group program where we'll create a personalized approach that addresses both nutrition and exercise to support your midlife body. 

When you join you’ll get:

• Daily 30 min workouts you can do from anywhere

• Simple weekly meal guides & recipes 

• Customized daily macro targets and easy-to-use app meal tracker

• Online community with daily posts, accountability & support from other women

• Group zoom coaching calls (recorded if you can’t attend live)

• Resource site with bonus content & educational info on midlife

Remember: Everything changes when you embrace new ideas, adapt your approach, and find smart balance with how you eat and move. It's all about working with your body's changes rather than against them. I know it can be daunting to make these kinds of changes on your own, that’s why community & a coach can be so helpful. I’d love to support & guide you along the way!I believe your midlife years can be some of your strongest and healthiest – here’s to thriving together!

You can learn more about Julia and her coaching program here:  www.juliamitchellcoaching.com

Follow her on Instagram @ juliawmitchell

Email her directly:  julia@juliamitchellcoaching.com