13/01/2026
3 NON-NEGOTIABLES for Women in our 30s, 40s & 50s ⬇️
(If you care about strength, energy & feeling good in your body, read on….)
1️⃣ Hit your protein target. Daily.
Protein becomes foundational, not optional.
A smart target is 1.2–1.6g of protein per kg of body weight per day…..and higher again to 2g per kg of bodyweight if you’re strength training. This supports maintaining & building lean muscle mass (which otherwise will be declining naturally at this age), bone density, blood sugar, recovery and appetite control. Miss this, and everything feels harder. Why do we need more? Because not only is muscle mass declining, as we age it also becomes harder for our bodies to absorb & utilise the protein we consume. Fun 🫥
2️⃣ Strength train with intent 💪
Lifting weights is one of the most powerful tools we have at this stage of our lives.
In our 40s and 50s, progressive overload (gradually increasing weights or reps) is key for preserving muscle, protecting bones, boosting confidence and staying capable for life, not just workouts.
3️⃣ Actively lower stress (this is HUGE) 🧘♀️
Chronic stress raises cortisol, which can stall fat loss, disrupt sleep and worsen perimenopausal symptoms.
Breathwork, yoga, walking, mobility work, stretching, time outdoors, good sleep routines, these are not optional “extras”. They’re essential for nervous system regulation and hormone balance at this time.
✨ Important note for women in their 40s & 50s:
If you’re training well and eating properly but still struggling with energy, weight or cravings, hormone support matters. Getting the right guidance can change everything. Speak to your GP (or a trusted holistic practitioner) if you feel like you are fighting a losing battle despite doing everything you should be.
Strong body. Calm nervous system. Supported hormones.
That’s the goal 🤍
