Nutrition After 40: What Actually Changes (and What Doesn't)

There's a lot of noise about metabolism 'slowing down' after 40. The reality is more nuanced — and more empowering.

Muscle mass naturally declines with age unless we actively work to maintain it, and muscle is one of the biggest drivers of metabolic rate. This is where strength training and adequate protein intake become especially important.

Hormonal changes, particularly during perimenopause and menopause, can affect how the body stores fat, regulates blood sugar and manages hunger cues. Understanding these shifts — rather than fighting them — is the first step to working with your body.

Practical takeaways: prioritise protein at each meal, focus on fibre-rich whole foods for blood sugar stability, stay well hydrated, and don't fear healthy fats — they play an important role in hormone production.

Most importantly: sustainable nutrition is about patterns over time, not perfect days. A flexible, enjoyable way of eating you can maintain will always beat a restrictive plan you can't.