The 3 Nutrition Habits That Made the Biggest Difference in My 40s
Simple shifts that boosted my energy, balanced my hormones, and helped me feel like myself again in perimenopause
When I hit my mid-40s, my body felt like it had changed overnight.
No matter what I ate—or how “healthy” I thought I was being—I was gaining weight. My usual go-to meals, which had worked for years, suddenly left me bloated, sluggish, and frustrated.
Sound familiar?
That was my wake-up call: what worked in my 30s wasn’t cutting it anymore. My hormones were shifting, my stress was higher, and my metabolism needed a little more love.
Over time (and a lot of trial and error), I found three simple nutrition habits that made the most significant difference—not just for my weight, but for my energy, focus, and mood too. If you’ve been feeling “off” lately, these might help you too.
Habit 1: Eating Breakfast (and Making It Protein-Packed)
I used to skip breakfast altogether—or, if I did eat, it was something quick and carb-heavy like a bagel with cream cheese. By 10 a.m., I was starving, foggy, and reaching for snacks to keep me going.
When I learned that women in perimenopause need more protein to support metabolism, muscle, and hormone balance, I made one simple change:
I started eating breakfast with at least 30g of protein.
The difference was immediate:
My cravings went down.
I had steady energy through the morning.
I didn’t feel “hangry” by lunchtime.
Research shows That Women over 40 benefit from a higher protein intake—at least 1.2–1.6 grams per kilogram of body weight per day—to maintain muscle and support metabolic health. (Source: Journal of the International Society of Sports Nutrition, 2019)
How you can try it:
Eggs + veggies + avocado
A protein smoothie with 25–30g of protein powder
Greek yogurt with berries and chia seeds
Habit 2: Building Fiber-Rich, Colorful Plates
Before, I’d often skip veggies at breakfast or grab a quick wrap for lunch. However, when hormones shift, gut health becomes even more critical—especially for maintaining estrogen balance and promoting digestion.
I started making every meal fiber-rich and colorful, featuring lots of vegetables, berries, whole grains, and legumes. Not only did my digestion improve, but I also felt lighter and had more energy (and yes, my mood improved too).
Research shows That Women who consume 25–30 grams of fiber per day have improved gut health and a lower risk of cardiovascular disease, which becomes more common in midlife. (Source: Harvard T.H. Chan School of Public Health)
How you can try it:
Think: ½ plate veggies, ¼ protein, ¼ healthy carbs, with a drizzle of healthy fats.
Add chia seeds, flax, or leafy greens to breakfast.
Make “veggie first” swaps—like adding a salad or roasted veggies to dinner instead of extra bread.
Habit 3: Hydrating for Hormone & Energy Balance
This one sounds too simple, but it’s a game-changer: I wasn’t drinking enough water. Dehydration can amplify hot flashes, increase fatigue, and even impact mood.
When I upped my water (and added electrolytes in summer or after workouts), I noticed:
Fewer headaches and afternoon energy crashes.
Clearer skin.
Less bloating (yep, it helps!).
Research shows that even mild dehydration (1–2%) can impair mood, memory, and energy—effects that are more pronounced in women. (Source: Journal of Nutrition, 2012)
How you can try it:
Start your morning with a full glass of water before coffee.
Aim for approximately 80–90 oz (around 2.5–3 liters) per day.
Add lemon, cucumber, or mint to keep it interesting.
Start Small—But Start Today
These shifts didn’t just help me lose the stubborn weight; they gave me back my energy and confidence. You don’t have to overhaul everything—start with one habit, and stack from there.
Want a little extra help?
👉 Grab my free Hormone-Friendly Meal Guide and see how easy it can be to start eating for energy, balance, and better hormone health today.
