As we move through midlife, many of us start to notice changes in our energy, strength, and overall well-being. The occasional stiff joint becomes a daily ache, multitasking feels more exhausting than efficient, and despite trying to stay active, we don’t always feel as strong as we once did. But what if these changes weren’t just an inevitable part of getting older? What if we could build stronger foundations for our health—ones that support energy, mobility, and longevity well into later life?
I am on a personal quest to stay as physically fit and active as long as I can, and in this article and accompanying podcasts I’m diving into four key I’ll be diving into four key pillars of resilience in later life:
- Maintaining good muscle density – why muscle loss isn’t just about aesthetics but vital for strength, balance, and metabolic health.
- The impact of poor nutrition – how diet affects joint health, inflammation, and energy levels.
- The dangers of chronic multitasking – a modern-day plague that drains focus, increases stress, and impacts our well-being.
- The essential role of recovery – why rest, sleep, and mindful movement are just as important as exercise.
1. Muscle loss in mid-life and why you need to stay strong
As we move through midlife, staying active and resilient becomes more important than ever. Strength isn’t just about looking toned—it’s about protecting our bones, boosting metabolism, and maintaining mobility for the long term. Sarcopenia is the term used to describe loss of muscle, however this gradual loss of muscle mass that begins in our 30s and accelerates if we don’t actively work to prevent it. While it’s a natural process, we have the power to slow it down through strength training, proper nutrition, and recovery.
I’m on a personal mission to build strong foundations for lifelong health, and I’ll be sharing tips, expert insights, and practical strategies to help you do the same.
Sarcopenia: The muscle loss you didn’t see coming
Most of us don’t think about muscle loss until we start to feel weaker, struggle with balance, or notice changes in our metabolism. Muscles are not just about strength. They support improved bone density, joint health, and even how efficiently we burn calories. The good news? It’s never too late to protect and rebuild muscle, but it does require consistent effort and the right approach.
The best defence against muscle loss is strength or resistance training—even just twice a week can make a huge difference. This doesn’t have to mean lifting heavy weights; bodyweight exercises like squats, lunges, push-ups and even yoga, can be just as effective. And don’t underestimate the power of walking, aiming for at least 8,000 steps a day helps support muscle health, keeps you mobile, and contributes to overall longevity.
Why muscle matters more than you think
Many women associate muscle with aesthetics, but its role goes far beyond appearance. Muscle supports balance, mobility, and even hormone regulation. It also plays a key role in metabolism and weight management, making it easier to stay energised and strong as we age. However, without resistance training and the right nutrition, our muscle mass naturally declines, which can lead to weaker bones, a slower metabolism, and an increased risk of falls or injuries.
The good news? It’s never too late to build or maintain muscle. Just two sessions of strength training a week can make a significant difference. Paired with a protein-rich diet and sufficient recovery, these habits will help you stay strong, independent, and full of vitality well into later life.
To listen to this podcast episode 238 with more about this important topic click the link below
2. The role of nutrition in joint, bone & muscle health
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To listen to this podcast episode released on 3rd January click the link below
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To listen to this podcast episode released on 3rd January click the link below
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To listen to this podcast episode released on 3rd January click the link below
html libsyn codeDid you enjoy the topic of these episodes, have you got any feedback or questions? Please reach out to me via my social media channels, I’d love to hear from you. And don’t forget to subscribe to the podcast so that you don’t miss an episode.
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A note about our sponsor
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Want to know more about ways to work with me?
There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I’ll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results – including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then my 1:1 coaching and testing is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. We take a full health history, then tailor testing to help create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.