I spent most of my 30s believing I had my nutrition under control. I followed the usual advice: eat clean, skip dessert, keep portions small, and hit the gym. And for a while, that worked. I ate lots of salads! I thought that was what I should be eating but I wasn’t getting enough protein!
But then I hit 40… and everything felt different.
I was tired more often. I felt puffy and bloated even after light meals. And the strategies that used to work suddenly stopped working.
At first, I blamed myself—maybe I was just getting lazy or slipping up more than I realized. But the truth was: my body had changed, and I needed to change with it.
So I stopped chasing perfection and started learning what actually supports a woman’s body in her 40s and beyond. These are the three biggest shifts I made to my nutrition, and why they’ve made such a powerful difference—not just in how I look, but in how I feel every single day.
1. I Started Prioritizing Protein—Seriously
I used to think protein was just for bodybuilders. Now I see it as essential for every woman over 40.
As we age, we naturally start losing lean muscle, and that muscle is what keeps our metabolism active, our bones strong, and our bodies supported. Getting enough protein isn’t about building big muscles—it’s about keeping the ones you already have.
Once I made protein a priority at every single meal, things started to shift. I felt fuller longer. My energy stabilized. My workouts felt stronger. And the mindless snacking (hello, 4 p.m. carb crash) faded away.
What it looks like now:
- Breakfast: eggs with avocado, or Greek yogurt with berries and chia seeds, meal prep baked oatmeal bars or blueberry cottage cheese bake.
- Lunch: Meal prep- high protein tuna and pasta salad, Lean turkey and slaw rice bowl
- Dinner: Lean cuts of steak, chicken, ground turkey, ground beef, Birria quesadillas
I aim for at least 25g of protein per meal, and I no longer “forget” to fuel myself properly.
2. I Stopped Fearing Carbs—but Got Smarter About When I Eat Them
Like many women, I went through a long phase of fearing carbs. Low-carb diets, keto challenges, skipping breakfast—I’ve tried them all. But over-restricting carbs only made me feel tired, irritable, and stuck in a binge-restrict cycle.
Instead of cutting carbs out, I learned to time them better.
After 40, our insulin sensitivity starts to decrease, which means our bodies don’t handle big blood sugar swings as easily. So now, I focus on eating most of my carbs earlier in the day when my body can use that fuel most efficiently.
I also pair carbs with protein and fiber to avoid spikes and crashes. That means I still eat sweet potatoes, oats, fruit, and even rice—just not in giant portions before bed.
What it looks like now:
- Oatmeal with protein powder or eggs for breakfast. I also love sourdough bread with eggs!
- A hearty grain bowl for lunch
- Lighter, veggie-forward dinners with fewer starches
The result? I have more energy throughout the day and sleep better at night—and no more 8 p.m. snack attacks.
3. I Cut Way Back on Processed Sugar
This was a tough one. I used to lean on sugar for quick energy, comfort, or just out of habit—whether it was a granola bar, flavored creamer, or something sweet after dinner. But after 40, I noticed sugar was hitting me differently: I’d get brain fog, mood swings, and insane cravings soon after.
So I started paying closer attention to labels and habits—and gradually cut back on added sugars, especially the sneaky ones in so-called “healthy” foods.
I didn’t go cold turkey, and I still enjoy dessert occasionally. I actually used to eat a handful of candy almost everyday when I got home from work. It was my reward for eating so well for breakfast and lunch and making it through the day. But by lowering my daily sugar intake, I’ve felt a major difference: more stable energy, clearer skin, better sleep, and fewer cravings. I use maple syrup and raw honey for sweeteners when I can. I stopped adding sugar to my coffee and I swapped out part of my creamer for a non-sweetened creamer.
What it looks like now:
- Swapped sugary yogurt for plain Greek with fruit. I add honey or maple syrup when I need to add some sweetness.
- Swapped out part of my coffee creamer for an unsweetened creamer.
- Keep treats for intentional moments, not mindless snacking
The goal isn’t to eliminate joy—it’s to stop feeling ruled by sugar highs and crashes.
The Bottom Line
Turning 40 wasn’t the beginning of a decline—it was the beginning of finally tuning in to what my body actually needs.
Nutrition over 40 doesn’t have to be extreme or restrictive. You don’t need to quit carbs, survive on smoothies, or count every calorie. You just need to be strategic, supportive, and kind to your body as it changes.
These shifts have helped me feel stronger, clearer, and more in control—and I hope they help you too.
If you’re navigating your 40s and feeling stuck with food or fitness, just know: you’re not doing anything wrong. You’re simply entering a new chapter. One that deserves a new, smarter approach.
💬 I’d love to hear from you:
Have you made any nutrition shifts in your 40s that made a difference? Drop a comment or connect with me on Instagram — let’s talk about it. 💛
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