Why Eating More Protein and Less Sugar Matters After 40

Simple food choices that make a big difference

Let’s be real, once we hit our 40s, things start shifting. Our metabolism slows down, we start losing muscle more easily, and hormonal changes (hi, perimenopause!) start showing up in everything from our energy levels to our waistlines. But here’s the good news: the food we eat can help us feel stronger, more energised, and more in control.

One of the best things we can do is eat more protein. Protein is like a secret weapon, it helps maintain muscle, keeps your metabolism humming, and makes you feel full and satisfied longer (so you’re not reaching for snacks every hour). Whether it’s eggs, chicken, fish, tofu, or Greek yogurt, getting a good source of protein with each meal can make a huge difference in how you feel throughout the day.

Now let’s talk about sugar and processed foods. They’re everywhere, and they’re sneaky. But eating too much of them can lead to inflammation, energy crashes, and stubborn weight gain (especially around the belly). Plus, they mess with blood sugar levels, which can throw our hormones even further out of whack. That doesn’t mean you have to give up everything you love, just try to choose real, whole foods most of the time. Think colourful veggies, lean proteins, healthy fats (like avocado and olive oil), and fibre-rich carbs.

Bottom line? Taking a more intentional, balanced approach to food in your 40s isn’t about restriction, it’s about fuelling your body in a way that works with your hormones and lifestyle, not against them. Small changes like adding a little extra protein to your meals and cutting back on added sugars can help you feel more energised, strong, and confident, now and for years to come.