Why We Can’t Eat Like We Did in Our 30s

One of the most common shifts we experience as women in midlife is realizing that what used to work for our health and energy in our 20s and 30s just doesn’t work anymore. Our bodies have different needs now, and adjusting how we eat is critical to feeling strong, energized, and sharp.

At this stage of life, our eating goals should center around energy, bone strength, muscle mass retention/growth, and brain health. These are non-negotiable pillars for living a vibrant life—not just for today, but for the years ahead.

So, what does that mean in practice? It starts with prioritizing nutrient-dense foods:

1. Protein at every meal: Protein is the building block for muscle retention and repair, and it also helps stabilize blood sugar. Aim to include high-quality sources like lean meats, fish, eggs, beans, or tofu in every meal.
2. Healthy fats: Your brain thrives on fats like those found in avocados, nuts, seeds, and olive oil. Omega-3s, in particular, are essential for reducing inflammation and supporting cognitive health.
3. Fiber-rich foods: Veggies, fruits, and whole grains fuel your gut health and provide sustained energy throughout the day.
4. Calcium and vitamin D: As bone density naturally decreases with age, foods like leafy greens, dairy, and fortified alternatives are your allies in maintaining bone strength.

Beyond what you eat, how you approach eating matters too. I follow and recommend the 90/10 rule: Eat according to your plan 90% of the time, and leave 10% of the time for flexibility and eating WHATEVER! The key to those indulgences? Pair them with protein to help blunt blood sugar spikes from refined carbs and sugars.

It’s about making mindful, intentional choices that balance health with pleasure—because food should always feel nourishing, not restrictive.

What if you don’t have a plan? If you’re unsure where to start your intentional nutrition and movement journey, don’t worry—you’re not alone. Nutrition and movement in midlife can feel confusing and overwhelming, but it doesn’t have to be. A customized plan can make all the difference in helping you feel strong, energized, and in control of your health.

That’s where I come in. Let’s connect for a free 45-minute Clarity Call to discuss your goals and challenges. Together, we’ll see if health and life coaching is the right fit for you.

This is your time to align your health with your life’s purpose. Don’t wait—let’s start building the habits that will support you now and into the future.