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Eat More, Not Less: The Secret to Feeling Better in Midlife


A colorful array of fruits, vegetables, meats, and grains
Feast your eyes on this colorful bounty of nature!

If cutting carbs feels like self-punishment and you wonder why diet culture doesn’t stick, here’s a fresh mindset: focusing on adding nutrient-rich foods—not restricting yourself—can be a game-changer for your energy, mood, digestion, and cravings as hormones shift in midlife.


Protein: The Midlife Metabolism & Muscle Ally

Midlife means your metabolism slows, and maintaining muscle matters more than ever. A 2024 study of nearly 49,000 women found that higher plant-based protein intake at midlife was linked to a 46% increase in healthy aging odds, including better physical function and cognitive health, compared to lower intake. Other research shows protein boosts satiety and energy expenditure through appetite-regulating hormones—helping you feel full longer.


Tip: Aim for ~25–30 g protein per meal—think beans, lentils, Greek yogurt, eggs, nuts, lean meat, or fish.


Fiber: Because Your Gut & Hormones Deserve That Love

Fiber is critical, especially now. A 2025 Nurses’ Health Study follow-up found diets rich in whole grains, fruits, and legumes (i.e., fiber-rich carbs) were linked to 6%–37% greater odds of healthy aging, including reduced inflammation and better cognitive and physical health. A 2023 trial in postmenopausal women showed higher fiber intake improves metabolic profiles and lowers metabolic syndrome.


Tip: Level up by adding a serving of fruit, a whole-grain side, or legumes daily.


Healthy Fats: Brain, Mood & Joint TLC

Healthy fats aren’t optional—they’re essential. Harvard’s Nutrition Source still highlights that foods rich in monounsaturated and polyunsaturated fats (like olive oil, nuts, seeds, and fatty fish) support brain, joint, and blood sugar health—and refute low-fat myths .


Tip: Drizzle olive oil, snack on nuts, or add avocado to a salad or toast.


Quality Carbs = Not “Cheating”

Not all carbs are equal. The very same 2025 study found that high-quality carbs—whole grains, fruits, vegetables, legumes—were stronger predictors of healthy aging than low-carb or ultra-processed alternatives. Think of them as fuel that nourishes brain, energy, and mood.


Tip: Swap refined carbs for fiber-rich ones (e.g., white bread → whole grain wheat; sugary snack → fruit + nut butter).


Mindset Science: Restriction = Obsession

When you ban something, your brain often wants it more. Known as the cognitive restraint or counter-regulation effect, this mindset is real—and toxic when it comes to dieting. Instead, the “crowd-out” method works better: fill meals with satisfying, nourishing foods so ultra-processed ones naturally take a back seat—no restrictions needed. In other words, eat more, not less.


Add-First Strategy: Real-Life Shifts that Stick

  1. Add first, adjust later. Start by adding 1–2 minimally-processed foods per meal—don’t stress about what you’re “losing.”

  2. Let crowding-out happen. As you naturally feel fuller and more nourished, cravings for ultra-processed foods drop.

  3. Track how you feel. More energy? Better digestion? Mood upswing? That’s progress.


Eat More, Not Less: What Could You Add This Week?

Grab a notebook and jot down one minimally-processed item you could add to each meal this week:

  • Breakfast: Berries or Greek yogurt

  • Lunch: Beans or mixed greens

  • Dinner: Lentils, steamed veggies, or whole grains


Want help building a meal plan that supports how you want to feel? Book a free consult and let’s add the food you need—for your feel-good future.



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