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
As we move through midlife, nutrition starts to play an even bigger role in how we feel day to day. Many of us begin to experience more stiffness, joint pain, or slower recovery from exercise. These are signs that our bodies need a little more support—and that support starts with the food on our plate.
Calcium and the role of vitamin D
When people think about strong bones, they often think of calcium—and they’re absolutely right. Calcium is essential, and you can find it in dairy products, sesame seeds, tinned fish with bones (like sardines), and green leafy vegetables. But calcium doesn’t work alone. In fact, without adequate vitamin D, your body can’t absorb calcium efficiently. That’s why I always recommend supplementing with vitamin D3 during the winter months, when sunshine is in short supply, and pairing it with vitamin K2, which helps direct calcium to the bones (and not your arteries!).
If you’re dairy-free like me or struggle to digest lactose, there are still plenty of calcium-rich options to explore, and supplements can be helpful if your diet or genetics puts you at higher risk of osteoporosis.
Collagen, Omega 3 and Protein
Another underrated nutrient for bone and joint health is collagen—often thought of in the context of glowing skin, but it plays a key role in keeping joints supple and bones strong. Rather than jumping straight to supplements, try adding bone broth to your meals. It’s rich in natural collagen and also deeply nourishing. I love making quick ramen-style lunches using bone broth—it’s simple, comforting and great for your joints. (My members can find a full recipe for this in the hub.)
And then, there’s omega-3 fatty acids—found in oily fish like salmon, mackerel and sardines, as well as walnuts and flaxseeds. These help reduce inflammation, which is a key player in joint discomfort. Reducing inflammation through diet can bring significant relief if you’re dealing with stiffness or aches.
Finally, let’s talk protein. It’s absolutely essential for muscle maintenance, especially during midlife when we’re naturally losing muscle mass. Every meal should include a source of protein—whether that’s eggs, lentils, fish, poultry, or plant-based alternatives. It helps with recovery, supports your metabolism, and keeps your body strong enough to handle the demands of daily life. If you missed it, I go into more detail on protein in this article.
The takeaway? Don’t wait until your joints ache or your bones feel fragile. Start now with small, sustainable steps: improve your meals, supplement wisely, and notice how your body begins to feel stronger and more supported.
To listen to this podcast episode 239 released on 9th April click the link below
3. Why recovery and rest are just as important as exercise
It’s easy to think that rest is just about putting your feet up and doing nothing, but true recovery goes much deeper than that. In fact, it’s one of the most overlooked, yet essential, parts of staying strong and resilient in midlife.
I want to be able to carry my shopping bags, get up from the sofa unaided, and keep doing all the things I love, whether that’s walking the dog, skiing, or flowing through a yoga class. But I know that movement alone isn’t enough. I also have to give my body space to rest, rebuild and bounce back.
Active recovery: More than just doing nothing
When we hear the word “recovery”, we often think it means stopping altogether. But true recovery can be active. Think stretching, gentle yoga, walking, or simply moving with intention. These practices help reduce inflammation, keep our joints mobile, and support the elasticity of our tendons, which naturally becomes more limited as we age.
If you’re hitting the gym, working out hard, or constantly rushing around but not building in any calm or restorative movement, you’re putting stress on your body without allowing it to repair. And that can lead to fatigue, injuries, or even burnout.
By listening to our bodies and slowing down when we need to, we give ourselves the opportunity to thrive.
Prioritise Sleep for Strength and Longevity
Sleep is one of the most powerful forms of recovery, and yet it’s often the first thing we compromise. But in midlife, it becomes absolutely essential. It’s during deep sleep that your body repairs tissues, lays down memory pathways, repairs your gut, and restores your energy reserves.
When I teach yoga, I often say at the end of class, during Shavasana, “Your body has everything it needs to heal—you just need to give it the time and space.” That moment of stillness and deep breathing allows us to reconnect, to notice where our bodies are asking for support, and to send healing attention there.
If you’ve spent years burning the candle at both ends, through work, late nights, or raising children, it’s time to shift gears. You deserve deep rest. You need deep rest.
So ask yourself: are you giving your body the rest it truly needs to feel strong, mobile, and well?
To listen to this podcast episode 240 released on 16th April click the link below
4. Why slowing down might be the health hack you didn’t know you needed
We wear our busyness like a badge of honour, don’t we? Rushing through to-do lists, juggling work, home life, and everything in between. But in midlife, this constant multitasking can take a toll, not just on our mental well-being, but on our physical health too.
Research shows that multitasking increases stress, raises inflammation in the body, and actually makes us less efficient. You might find yourself taking longer to recover from workouts, feeling more joint pain, or simply noticing that your fuse is shorter than it used to be.
Be present, Be well
Being “in the moment” might sound like a wellness cliché, but it truly matters. Whether it’s sipping a cup of tea while watching the world go by, walking the dog without earbuds, or just chopping veggies without checking your phone, these small, mindful moments help calm the nervous system and allow your body to truly rest.
Stillness isn’t laziness, it’s recovery. And that recovery supports everything from hormone balance to digestive function to sleep.
Nature, connection, and the joy of doing one thing
Spending time in nature (yes, even just a walk in your local park!) lowers stress levels and boosts feel-good chemicals. It’s known as “forest bathing,” and it’s something we can all do, and it cost nothing but our time.
And then there’s connection. Sitting down to a phone-free meal. Making time to talk with your partner or a friend without scrolling. These social moments are more than just “nice”, they’re essential for long-term health and happiness.
In our rush to do it all, we often forget to live it all. Midlife offers us an invitation, a chance to slow down, re-evaluate, and truly appreciate the little things. I invite you to try something radical: single-task. Pick one thing, do it with full presence, and notice how it makes you feel. Whether it’s resting, walking, working, or simply breathing – give it your whole attention.
To listen to this podcast episode released on 23rd April click the link below
Did 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.