Dear Friend,

As a health coach for women in midlife, I often hear the same frustrations: fatigue, weight gain, and feeling like your body just isn’t the same anymore. While it’s true that our bodies change after 50, it doesn’t mean you’re powerless. The most common health mistakes I see have more to do with our mindset and lifestyle. Let’s break down the top three and how to address them.

1. Assuming Age Is to Blame for How You Feel

What: Many women chalk up fatigue, weight gain, and low energy to "just getting older," but this mindset can be a trap.
Why: While aging brings changes like shifts in hormone levels, much of how you feel comes down to lifestyle. Research shows that poor nutrition, lack of movement, and inadequate sleep often impact how you feel more than age itself.
How: Shift your mindset from “I’m getting old” to “What can I do differently?” Small, consistent changes to your nutrition, movement, and daily routines can have a dramatic impact. You don’t have to accept feeling tired, achy, and sluggish as your new normal.

2. Inadequate Nutrition

What: Many women focus on eating less or skipping meals, but this often leads to insufficient nutrition, weight gain, and increased fat storage.
Why: Without the right balance of nutrients, your body can’t function at its best. This leads to fatigue, slower metabolism, and even muscle loss. The good news? You don’t need a perfect diet—just one that fuels your body properly.
How: Prioritize nutrient-dense meals with plenty of vegetables, lean protein, and healthy fats. Avoid the temptation to under-eat and focus on quality over quantity.

3. Not Eating Enough of the Right Protein

What: Protein needs increase with age, but many women aren’t getting enough—or they’re not spreading it evenly throughout the day.
Why: Protein helps preserve muscle mass, supports metabolism, and keeps you feeling full longer. Without enough protein, especially after menopause, your body can struggle to maintain strength, energy, and a healthy metabolism.
How: Aim for 30+ grams of protein at each meal, using sources like pasture-raised chicken and eggs, wild-caught fish, grass-fed organic beef and dairy, organic tofu, legumes, and beans. Spread your intake throughout the day for the best results.

MORE: Insufficient Sleep & Stress Management

What: Sleep and stress often get overlooked, but they’re foundational for good health.
Why: Poor sleep disrupts hunger and satiety hormones, slows recovery, and increases cortisol levels, which can lead to fat storage and fatigue. Chronic stress compounds these effects, making it harder to lose weight or feel balanced.
How: Aim for 7-9 hours of quality sleep nightly by creating a bedtime routine and avoiding screens 30 minutes before bed. For stress, start with 10 minutes of deep breathing, gentle yoga, or journaling daily to lower cortisol and improve clarity.

These may seem like simple fixes, but they’re powerful when applied consistently. Your body wants to feel good—it’s just about giving it the right tools to do so.

To your vibrant health,
Jacqui