What I Wish I Knew About Nutrition in 40’s
And what I want every midlife woman to understand before they start blaming their body
When I started CrossFit at 36, I felt empowered. I got strong, leaned out, and was super energized. It was my first real introduction to lifting heavy weights, and I was hooked. I loved how capable I felt and how my body changed in ways I had never expected.
Skip ahead a few years, after losing our gym to COVID. Like many people, my movement dropped. I was stuck at home, and I was hitting the age where things just… started changing. The scale crept up. Energy dipped. And the way I’d always eaten, "what used to work" - suddenly didn’t.
“The body you once knew feels foreign. The rules you used to follow don’t apply anymore. It’s no wonder we feel lost in the middle of it all.”
Looking back, I wish someone had told me what I know now and help my clients understand: training & nutrition in perimenopause and menopause is different.
Not broken. Not hopeless. Just different.
1. "Eat Less and Move More" Doesn’t Work Like It Used To
This advice is everywhere, and while it’s technically not wrong, it’s wildly incomplete, especially in midlife. Your hormones, muscle mass, and recovery all shift in your 40s, and a simple calorie deficit doesn’t always cut it.
If you’ve lost muscle over the years (which most women do), your metabolism has slowed. That doesn’t mean you’re doomed - it means you need to build muscle and fuel your body properly.
Once I increased my protein intake (and spread it evenly through the day), I noticed a massive shift in how I looked, felt, and performed.
3. Carbs and Fats Aren’t the Enemy
I spent too long thinking low-carb was the answer. But carbs are your body’s preferred energy source, especially when you’re lifting or doing intense workouts. And fats are crucial for hormone production and brain health.
What I wish I knew … balance matters more than restriction.
THAT SAID - Some women do notice they feel better reducing certain carbs or fats due to intolerances, sensitivities, or digestive issues. That’s a different conversation. It’s not about fearing food groups, it’s about learning what works for your body and adjusting without extremes.
4. Skipping Meals Can Backfire
In my 30s, I could get away with grabbing a coffee and skipping breakfast.
In my 40s? That led to blood sugar crashes, intense cravings at night, and energy dips by 3 p.m.
Now I eat balanced meals with protein, fiber, and healthy carbs, and I fuel my body consistently. It’s not about eating more. It’s about eating better and with intention.
5. You’re Not Failing, There’s a need for Change: Understanding Your Body's Signals
Weight gain, stubborn belly fat, and fatigue aren’t personal failures. They’re signals. Your body is changing, and it needs different support now.
This is the phase where you want to fuel for strength, eat for energy, and stop chasing quick fixes.
What I Do Differently Now
I used to be all-or-nothing, and changing that mindset was hard. Now, I track my macros to make sure I’m getting enough protein and not undereating. I strength train 4–5 days a week. I prioritize sleep, hydration, and stress management. And most importantly, I give myself grace.
Nutrition isn’t about being perfect. It’s about being consistent with the habits that help you feel your best.
Alright, wrapping things up...
If you’re in your 40s (or beyond) and feeling like your body is fighting you, please know it’s not. You don’t need to go harder, eat less, or punish yourself. You need to support your body with the right nutrition and training.
And if you’re not sure where to start, I’ve got you.
👉 Grab my free macro guide here
👉 Learn more about coaching with me - book a call
You’re not too old. You’re just getting started 🖤