After 40, it is a whole new world. Estrogen declines, muscle mass naturally dips, and your metabolism doesn't play by the same rules.

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When you consider all of the amazing foods created by Mother Nature herself, no foods are good or bad. Start to think of them in categories.

Episode Summary:

In this episode, we’re diving into one of the most powerful things you can do for your health: getting your blood sugar regulated. When your blood sugar is stable, your body can burn fat more efficiently, cravings calm down, and your energy finally feels consistent.


Show Notes:

If you’ve hit your 40s and noticed that your old diet tricks don’t seem to work anymore, or you’ve been blindsided by new symptoms like anxiety, digestive issues, or allergies, you are not alone. After 40, estrogen levels drop, muscle mass naturally declines, and your metabolism doesn’t play by the same rules. But here’s the good news: smart nutrition can stabilize blood sugar, preserve muscle, and help you feel in control of your energy and your body again.

I’ve coached women for over 30 years, and I see the same patterns over and over. Women who have been doing well suddenly feel thrown off by unexpected health challenges. This episode is here to help you get back on track and stay that way.

You’ll learn the three key things to focus on when experimenting with new nutrition strategies, a simple approach to regulating blood sugar that makes eating easier, my go to protocol for what to eat to keep glucose stable, and how to mix and match your favorite foods to hit the minimum effective dose of the key macronutrients your body needs.

One of the first nutrition mistakes I often come across is the idea that some foods are simply good and others bad. Instead, I encourage you to think of foods by macronutrient categories — carbs, protein, and fat — and learn where your favorite foods fall. Every food has one dominant macronutrient, and eating with that in mind is one of the fastest ways to feel better, boost energy, reduce hunger, and eliminate cravings.

When you start eating for blood sugar regulation, there are three main steps that make the biggest difference. First and most importantly, get into the habit of pairing protein with carbs every time you eat. Avoid eating carbs or protein alone and you will immediately improve glucose control. Second, add fat and fiber to slow digestion and smooth out blood sugar spikes. Third, eat every three to five hours (except when sleeping) to keep your brain and organs fueled. The more active or lean you are, the shorter that window may need to be.

Eating healthy foods is a great start, but without paying attention to the amount of carbs, protein, and fat you are getting, it’s easy to stay stuck. A simple way to start is with a 50 25 25 distribution of carbs, protein, and fat. Use a tracking app to get a sense of your portions. This shouldn’t feel restrictive but will give you clarity and room to adjust.

Finally, pay attention to how individual foods make you feel. As estrogen decreases, gut inflammation can increase, which means certain foods may start to affect you differently. Common culprits include cow’s milk, wheat, corn, eggs, coffee, chocolate, and some grains. You don’t have to cut them all out at once, but if you are uncomfortable, experiment with reducing or eliminating them to see what helps.

This process is about eating smarter, not stricter, so you can stabilize your energy, support your hormones, and feel like yourself again!

I hope you enjoyed this episode! 

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.

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Topics Covered:

• (04:48) Hormonal shifts after 40 can feel like an earthquake, here’s how to adapt
• (07:01) Understanding macronutrients will completely change the way you eat
• (12:01) Why blood sugar regulation is the foundation of good health
• (17:44) Eating according to macros keeps blood sugar stable
• (21:50) Noticing how foods make you feel is key to lasting results
  
  
  

Resources Mentioned:

• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog
   

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.