Are You Fuelled for Success?
When it comes to long-term health, we often think about exercise, sleep, and stress - and rightfully so. But there’s another pillar of wellbeing that’s just as vital, and often misunderstood: nutrition.
For many of those over 40, the idea of “eating healthy” has been shaped by decades of restrictive diet culture. We’ve been told to cut carbs, avoid fats, eat less, and watch the scale.
But here’s a mindset shift that might just change everything: good nutrition isn’t about restriction-it’s about nourishment.
Instead of asking, “What do I need to remove from my diet?”, a more powerful question is: “What can I add to my diet to fuel my body for success?”
Let’s dive into why that approach matters-and how it can lead to stronger, healthier living for years to come.
Ditch the Diet Mentality
After 40, our nutritional needs change. Hormonal shifts, slower metabolism, and age-related muscle loss all mean that restrictive diets can do more harm than good.
When we overly limit calories or food groups, we risk nutrient deficiencies, energy crashes, and poor recovery - not to mention an unhealthy relationship with food.
Instead of focusing on what to cut, think about what your body needs more of to function at its best.
1. Prioritise Protein for Strength and Recovery
Protein isn’t just for bodybuilders - it’s essential for everyone, especially as we age.
It helps maintain muscle mass, supports immune function, and aids recovery from activity.
Aim to include a quality source of protein in every meal:
Lean meats, eggs, or fish
Legumes, lentils, and tofu
Greek yogurt or cottage cheese
Protein-rich whole grains like quinoa
Bonus tip: Spreading your protein evenly throughout the day (rather than loading it all at dinner) helps your body use it more effectively.
2. Pack in the Plants for Gut and Immune Health
Your gut microbiome - the trillions of bacteria living in your digestive tract - plays a major role in everything from immunity to inflammation to mood. And what keeps those good bugs happy? Fibre.
Try adding more variety to your meals with:
Colourful vegetables and fruits (aim for five different colours a day)
Whole grains like oats, brown rice, and barley
Nuts, seeds, and legumes
Not only does this improve digestion and gut health, but the antioxidants and nutrients in plant foods are key players in disease prevention and healthy ageing.
3. Don’t Fear (Healthy) Fats
Fats have been unfairly demonised in the past, but they’re actually essential for hormone production, brain health, and nutrient absorption.
Focus on heart-healthy fats like:
Avocados
Extra virgin olive oil
Nuts and seeds
Oily fish like salmon or sardines
These fats can help you feel satisfied after meals and support long-term cardiovascular health.
Fuel for the Life You Want to Live
At the end of the day, food is what fuels your body, and it’s one of your most powerful tools for health. Eating well doesn’t have to be about deprivation. It’s about giving your body what it needs to thrive.
So ask yourself: are you fuelling for success? If not, it might be time to stop subtracting, and start adding your way to better health.
You don't have to do it alone
If you're looking for support on your nutrition journey, we have a solution for you.
Our in-house nutritionist, Laura Jennings, specialises in holistic and sustainable nutrition that works WITH your life.
Whether it's preparing for an upcoming event, managing long-term health concerns, or simply wanting advice on easy meal-planning for your busy working week, Laura can help support you on your way to sustainable, nourishing food habits that support your long-term health.
If you would like to book a complimentary discovery call with Laura to discuss your nutrition needs, and to see how nutrition advice could support you in your health journey, .
Complete the enquiry form below to get started:
