The Vital Roles of Protein, Fats, Carbs & Fibre for Midlife Health

Some of the most common complaints of midlife that I hear are feeling tired, bloated and just a bit “off”. From both research and experience, I have found that the answer isn’t cutting calories or doing more and more workouts – so often it’s about what’s on your plate.

As we move into midlife, our nutritional needs shift dramatically. Things that might have worked for us in our 20s and 30s just don’t cut it anymore. It’s time to refocus – not necessarily on how much we’re eating, but what we’re eating.

In my opinion, nourishment, not restriction, is the key to thriving in midlife. The four most important nutrients for women navigating perimenopause and beyond are protein, fats, carbs and fibre. And the key to success is understanding why getting the right balance matters more now than ever.

1. Protein: Your Midlife Powerhouse

I like to describe protein as the scaffolding that holds your strength, energy and metabolism together.

Protein is essential in midlife for:

• Building and preserving muscle: As you may have seen in previous blogs, hormonal shifts accelerate muscle loss in women over 40. Regular strength training is definitely key, but without enough protein, you won’t get the benefits.
  
• Supporting bone, joint and skin health: Protein helps maintain bone density, improves recovery and keeps tissues strong and supple.
  
• Metabolism and energy: Protein helps to balance blood sugar – it stabilises metabolism and helps reduce mid-afternoon energy dips.
  

My tip: Aim for a palm-sized serving of protein at every meal – whether that’s eggs, chicken, fish, lentils or Greek yoghurt. Over the day you are looking for 1.2-1.6 grams of protein per kg of body weight. You can read more about this in my previous protein blog. 

2. Fats: Essential, Not Optional

Did you know that the right fats support your hormones, brain, heart, and mood? Historically, fat has been unfairly vilified but in reality it really is vital.

• Fats help make hormones: The production of oestrogen, progesterone, and other key hormones rely on fat. As levels fluctuate in perimenopause, healthy fats help your body regulate these hormone levels.
  
• Fats reduce inflammation and support brain health: Omega-3s (from oily fish, flax, walnuts) help fight inflammation and support mood, focus and memory.
  
• Fats aid nutrient absorption: Vitamins A, D, E, and K are fat-soluble – meaning you need fat in your diet for your body to absorb them properly.
  

Add a thumb-sized portion of healthy fats to your meals: olive oil, avocado, nuts, seeds, or oily fish.

3. Carbs: Fuel – Not the Enemy

Carbs are your body’s preferred energy source – they will fuel your workouts so don’t cut them out.

Carbohydrates get a bad rap, but midlife is not the time to cut them out.

• Carbs fuel your workouts and brain: This is especially important if you’re doing strength or cardio sessions. Carbs also help produce serotonin, your “feel-good” hormone.
  
• Carbs stabilise energy and mood: Skipping carbs can lead to blood sugar crashes and irritability.
  
• The type of carb matters: Try to choose whole grains, beans, root veg and fruit.
  

Include a fist-sized serving of complex carbs with meals: quinoa, brown rice, oats, legumes or sweet potato.

4. Fibre: The Unsung Hero

Fibre is the quiet powerhouse of digestion, gut health, energy and even hormone balance.

Fibre plays multiple roles, especially in midlife:

• Supports gut health and digestion: A diverse, fibre-rich diet feeds your gut microbiome—linked to immunity, mood and hormone regulation.
  
• Helps manage weight and blood sugar: Fibre slows the absorption of sugar, helping you feel fuller, longer. It also reduces cholesterol and supports heart health.
  
• Reduces bloating and inflammation: This is especially helpful as oestrogen levels decline and digestion can become more sluggish.
  

Aim for 25–30g of fibre a day. Load up on veg, berries, legumes, seeds, and whole grains.

Bringing It All Together: A Midlife Nutrition Formula

Here’s a simple way to build meals that energise and support you, without overthinking it:

Meal Component	Example	Why It Matters
Protein	Grilled chicken, tofu, eggs	Maintains muscle, keeps you full
Healthy fat	Avocado, olive oil, nuts	Supports hormones, brain & skin
Complex carbs	Brown rice, quinoa, sweet potato	Fuels workouts, stabilises energy
Fibre	Broccoli, lentils, chia seeds	Supports digestion & blood sugar
Colour	Leafy greens, berries, peppers	Adds vitamins, antioxidants, vibrancy!

Real-Life Tips You Can Start Today

• Upgrade your breakfast: Add eggs, Greek yoghurt or a protein smoothie instead of just toast or cereal.
  
• Build your meals around protein and plants: Think: protein + veg + whole grain + healthy fat.
  
• Hydrate and move: Fibre works best when you’re well hydrated. Movement (especially walking and strength training) helps digestion and metabolism.
  
• Let go of perfection: Not every meal has to be perfect. It’s about the pattern over time.
  

Final Thoughts

Food in midlife is about fuelling your life. By focusing on real nourishment, not fad diet, you give your body what it needs to thrive. Whether you’re lifting weights, chasing teenagers, starting a new career chapter or just wanting to feel more like you again – fuel matters.

As always, any questions please do get in touch.

Caroline x