Coached by Fab

You cannot out-train being exhausted.
If you're constantly running on empty, sleeping badly and feeling stressed, adding more and more exercise isn't necessarily the answer.
Sometimes your body needs recovery.
That means taking sleep seriously.
Making space to slow down.
Managing stress where you can.
And understanding that rest isn't something you've earned by being productive enough.
It's part of looking after yourself.
More isn't always better. Sometimes better recovery is what allows you to do more.

I think this is one of the biggest mindset shifts we can make in midlife.
Your body changing doesn't mean you've done something wrong.
But it might mean that the things you used to do without thinking about them aren't quite enough anymore.
Maybe you're sitting more.
Maybe you're moving less.
Maybe you're recovering differently.
Maybe you've lost some muscle.
Maybe your eating habits have changed.
Maybe your sleep has gone to s**t.
Maybe it's a combination of all of it.
And that's why I don't want women to hear “menopause” and immediately think:
“I need to eat less.”
There is so much more to this stage of life.
Strength training matters.
Protein matters.
Movement matters.
Bone health matters.
Sleep matters.
NICE specifically recommends maintaining muscle mass and strength through physical activity during menopause and discussing bone health.
So yes, if losing body fat is something you want to do, we can absolutely talk about that.
But I want you thinking about the whole picture.
Because you're not trying to become the smallest version of yourself.
You're trying to build a body that is going to carry you through the next 40 years.

Nutrition in midlife doesn't need to become another set of rules.
You don't need to cut out carbs.
You don't need to survive on salads.
And you definitely don't need to be hungry all the time to lose body fat.
Think about what your body actually needs.
Protein to support muscle.
Fibre for your gut and fullness.
A variety of foods for nutrients.
Enough food to fuel your life.
And if fat loss is your goal, understanding your calorie needs matters too.
It's not about eating as little as possible.
It's about learning how to nourish your body while working towards your goals.
Food isn't the enemy. It's part of the plan.

Let's talk about GLP-1s without the judgement.
I'm seeing so many conversations online that seem to put women into two camps:
“You should absolutely take them.”
or
“Taking them is cheating.”
I don't think either is particularly helpful.
GLP-1 medicines can be an appropriate treatment for some people, but they're not suitable for everyone and they should be prescribed and monitored appropriately.
And if you're using one, I think there are some really important conversations that need to happen alongside weight loss.
What are you eating?
Are you getting enough protein?
Are you doing resistance training?
How are you feeling?
What is happening to your strength and muscle?
Because the goal shouldn't simply be to make the number on the scales smaller.
For women in midlife, I'm much more interested in the bigger picture.
Body composition. Strength. Fitness. Bone health. Cardiometabolic health. Quality of life.
And if you're using HRT as well, there are specific considerations around GLP-1 medications and oral HRT that are worth discussing with your healthcare professional. The British Menopause Society has published guidance on this.
Information, not medical advice.

If you would like support in midlife and you are using a GLP-1 please pop me a message.