Eating for Longevity: A Midlife Woman’s Guide to Feeling Strong, Clear‑headed and Energised
- Jen The Health Coach
- Aug 21
- 4 min read
By Jen the Health Coach
Why “eating for longevity” matters now
If you’re in your 40s, 50s or beyond, you’ve probably noticed that what used to work for your body doesn’t always work anymore. Hormonal shifts can affect muscle mass, sleep, cravings and how we store fat. The good news? Your daily food choices can be a powerful lever for energy, digestion, mood, and long‑term health. That’s what eating for longevity is all about—small, sustainable habits that help you thrive now and stack the odds in your favour for decades to come.
This approach underpins my 6‑week coaching program and my nutrition protocol: a Mediterranean‑inspired, anti‑inflammatory way of eating that’s simple, satisfying and totally doable in real life.
The Jen Method: Mediterranean‑Inspired, Anti‑Inflammatory
Think colourful, delicious, and uncomplicated. Here’s the big picture:
Protein at every meal: prioritise lean meats, fish, eggs. Protein supports muscle, metabolism, and satiety—key in midlife.
Plants first for carbs: we lean on non‑starchy veg and fruit for most carbohydrates (especially in your first six weeks). Think berries, leafy greens, tomatoes, peppers, courgettes, asparagus.
Healthy fats, not fear: extra‑virgin olive oil, avocado, olives, nuts and seeds. These help hormones, skin, brain and mood.
Seafood 2–3× per week: especially oily fish like salmon and mackerel for omega‑3s.
Herbs & spices daily: turmeric, cinnamon, garlic, oregano, rosemary, ginger—flavour + antioxidants.
No ultra‑processed foods: no added sugars, refined flours and industrial seed‑oils.
Smart starch strategy: we avoid bread, pasta, rice and potatoes to reduce inflammation and re‑train appetite. Once you have achieved your desired goal, we move to an 80/20 approach, bringing back small portions of starchy carbs such as quinoa, sour dough bread if they serve you.
Result: fewer crashes, better digestion, steadier energy, and easier fat loss—without feeling deprived.
What does a longevity plate look like?
Use this simple plate guide for main meals:
½ plate: non‑starchy veg (roasted, sautéed, raw, salads)
¼ plate: quality protein (120–170g cooked weight for most women; adjust to appetite and training)
¼ plate: healthy fats + extras (olive oil drizzle, avocado, olives, nuts/seeds)
Optional add‑ons (once health goals acheived): ½–1 cup cooked minimally processed starch (e.g., quinoa, chickpeas, sweet potatoes, or sourdough rye), based on your goals and response
Snack ideas: Greek yogurt with berries and cinnamon; a piece of fruit with 30g nuts; boiled eggs and cherry tomatoes; olives and almonds.
5 longevity habits for midlife women
Front‑load protein early. Start your day with 30–40g protein to curb cravings and support muscle.
Eat 30+ different plants each week. Variety feeds your gut—and your immune system.
Olive oil every day. Make it your default cooking fat and salad dressing.
Close the kitchen 2–3 hours before bed. Better sleep, better recovery, better appetite control.
Walk after meals. 10–15 minutes helps blood sugar and digestion.
Sample day on the plan
Breakfast: Protein smoothie (organic whey or plant protein), unsweetened soy or almond milk, mixed berries, spinach, a spoon of MCT oil, or flaxseed, cinnamon.
Lunch: Big salad bowl—mixed leaves, roasted veg, chicken or tuna, olives, pumpkin seeds, EVOO + lemon.
Dinner: Golden chicken with tomatoes and green beans (one‑pan), drizzle of olive oil; side of garlicky greens.
Sweet finish (if needed): a square of 80% dark chocolate.
Common questions
Will I be hungry without bread or pasta? Most women find they’re less hungry because protein, fibre and healthy fats keep you fuller for longer.
Do I have to count calories or macro's? Not in my program- I've done that for you! You can always add more veggies and salad if needed.
What about wine? During the six week challenge whilst reversing inflammation and balancing your metabolism, there is no alcohol. After that, many women do well with an 80/20 rhythm—two flexible days each week while staying aligned the rest of the time.
How this ties into my 6‑Week Challenge
My Five Challenges brings this lifestyle to life with:
Simple meal plans & recipes that follow this Mediterranean‑inspired, anti‑inflammatory approach
30‑minute strength‑forward home workouts designed for each different chapter/needs of women between the ages of 18 to 88 plus!
Coaching & accountability so you don’t fall off when life gets busy
A supportive community of real women cheering each other on
Expect clarity, structure, and real‑world flexibility—so you can build muscle, drop body fat, and feel steady again.
Ready to eat (and live) for longevity?
Join my next 6‑Week Challenge and let me coach you through the exact protocol step‑by‑step—meals, workouts, mindset and sustainable habits.
Who it’s for: Women who want strength, energy, fat loss and sanity back
What you get: Meal plans, recipes, supplement recommendations to support your health goals, coaching, progress tracking, and done‑for‑you 30‑minute workouts
Which plan is the best one for you? Take the quiz below:
If you’re not ready for the full challenge, start with the plate guide above for 7 days and notice your energy, bloating and cravings—you might be surprised how quickly your body responds.
Quick checklist (screenshot‑worthy!)
□ Protein at every meal (aim 90–120g/day for many women; individual needs vary)
□ 7+ servings of veg & 1–2 pieces of fruit daily
□ Olive oil as your default fat
□ Fish 2–3×/week (or supplement omega‑3 if needed)
□ Hydrate: 2+ litres/day, electrolytes as needed
□ Walk after meals; lift weights 3×/week
□ Sleep target: 7–9 hours
You deserve to feel strong, clear‑headed and confident in your skin—at every age. Let’s build that, together.
Got questions? Pop them in the comments or message me—I read every one.
Jen x
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