Why You Might Be Feeling “Stuck”
If you’ve been working out and eating better, but your body still isn’t responding like it used to—you’re not alone. Hormonal shifts after 35 can make building muscle, burning fat, and maintaining energy levels much harder. Estrogen, progesterone, and testosterone naturally decline with age, and that can affect everything from your body composition to your mood and motivation.
But the solution isn’t to cut more or train harder. It’s to train and fuel smarter.
This guide will give you real, practical tips to help you:
- Understand what your body actually needs in this chapter of life
- Build better eating habits without restriction
- Improve energy, gut health, and metabolism
- Get strong and feel confident again
Let’s dive in ⬇️
🌟 Track for Awareness, Not Obsession
Tip #1: Know What You’re Eating
Tracking your food can be powerful for creating awareness around how much protein, fat, and carbs you’re actually eating. Most women under-eat protein and overeat ultra-processed carbs without realising it.
Use the Cronometer App — www.cronometer.com
We recommend Cronometer because:
- It tracks macros and micronutrients
- It has a barcode scanner for easy logging
- It’s more accurate than other apps
- It shows your intake compared to RDAs
Action Point: Download Cronometer and track just 3 days of your typical meals. Take a little time to weigh your food—it may feel like a faff at first, but it helps you identify small, impactful tweaks that can lead to big results over time. You may want to continue tracking once you start to understand the impact your choices are having on your health, energy levels and how you feel.
🥚 Eat with Purpose, Not Perfection
Tip #2: Focus on Protein
Your protein needs go up after 35 if you want to maintain or build muscle, stay fuller for longer, and support your metabolism.
How much protein?
- Aim for 1.2 to 1.6g of protein per kg of bodyweight (depending on training goals)
- Spread it across the day: 25–35g per meal
High-protein food ideas (no shakes!):
- Add edamame or soya beans to salads
- Omelette with 1 whole egg, extra egg whites, and a spoon of cottage cheese
- Greek yogurt bowl with seeds and nuts (about 200g of yogurt + 1–2 tbsp seeds/nuts)
Tip #3: Choose Quality Carbs & Fats
We don’t cut carbs or fat — we choose the right ones because they support hormone health, sustained energy, and better mood regulation.
Complex carbs: oats (steel-cut or jumbo), brown rice, quinoa, bulgar wheat, legumes, whole grain bread/pasta
Essential fats:
- Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which support brain, heart, joint, and hormone health
- Avocados, olive oil, flaxseeds, chia seeds, walnuts
Tip #4: Balance Blood Sugar
Start your day with protein and healthy fats, not sugar. Cereals and granolas can spike blood sugar fast—even oats, if they’re not high-quality and balanced.
Better breakfast tips:
- Choose steel-cut or jumbo oats, not instant
- Add chia/flax seeds, nuts, or nut butter to slow the release
- Pair fruit with protein or healthy fats (like full-fat Greek yogurt and almonds)
Why blood sugar matters: When blood sugar spikes and crashes, it can cause:
- Energy dips
- Sugar cravings
- Mood swings
Keeping blood sugar stable = more sustained energy, reduced cravings, better hormone support, and a more balanced mood.
Action Point: Go savoury 2–3 mornings this week. Try eggs, avocado on wholemeal or rye sourdough toast with seeds, or a tofu scramble.
🥗 Eat Fresh, Feed Your Gut
Hormones and gut health are totally linked. A healthy gut = better nutrient absorption, energy, and mental clarity.
Top Gut-Friendly Foods:
- Live cultures: sauerkraut, kimchi, kefir, natural Greek yogurt (like Total Fage), kombucha
- High fibre foods: lentils, oats, apples, broccoli, berries (with the skin on!)
Minimise ultra-processed foods: These disrupt the gut and make hormonal symptoms worse. Instead, aim to cook from scratch more often.
Batch Cooking Tips:
- Make a big stew, curry, or traybake and freeze portions
- Prep overnight oats or chia puddings the night before
- Chop extra veggies on Sunday for use throughout the week
Action Point: Add ONE fermented food to your routine 3x this week. Try a simple swap: fizzy drink → kombucha.
💪 Train Smarter, Not Harder
What is Resistance Training?
Resistance training means using weights, resistance bands, or your own body weight to build strength.
It helps you:
- Build and maintain lean muscle (essential after 35)
- Improve metabolism
- Strengthen bones
- Boost mood and reduce stress
Fitting It In:
- Aim for 2–3x per week
- 20–45 minute sessions
- Bodyweight circuits, dumbbell workouts, resistance bands, or classes
Try a Revive Class ✨
Our Revive classes are designed for women 35+ who want to:
- Train effectively without burnout
- Feel supported and seen
- Stay accountable with a fun community
- We run several strength based classes throughout the week in Bristol. Head over to https://revivefitnessclasses.co.uk/bookings/#/events and view our full weekly timetable
Resistance, mobility, recovery and connection — all in one.
Not Local to Bristol? Join Us on Zoom 💻 We run two dedicated strength classes each week with Simon:
- Monday: Bells and Bands — 6:00 PM to 6:50 PM. You’ll need a kettlebell (start with 2–4kg), a circular band, and a long resistance band (2–2.5m). Need help choosing kit? Email us at info@revivefitnessclasses.co.uk
- Wednesday: Arms and Abs — 6:15 PM to 7:05 PM. Focuses on upper body and core. Bring some dumbbells and a resistance band.
Action Point: Come to one class this week. Bring a friend. Move your body. Feel the difference.
Ready to Make a Change?
You don’t need to overhaul your life. You just need a smarter strategy that works with your body, not against it.
If you would like female wellness tips and advice in your inbox, click here to register for my Women’s Wellness Newsletter
Drop me a message or comment if you’re ready to feel strong, confident, and in control again and need some advice on making the right choices.
Amanda✨
