What to Eat After 35 to Boost Energy, Lose Fat & Support Your Hormones

You don’t need to eat less – you need to eat smarter.

If you’re over 35 and constantly low on energy, struggling to lose fat (especially around the middle), or noticing weird changes in mood, sleep, or cravings… food might be the missing link.

Not a crazy detox. Not starving yourself. Not 100 rules and a food scale.

You need nutrition that supports your body, hormones and lifestyle – now.

👎 Why Your Old Diet Isn’t Working Anymore

What worked in your 20s – skipping meals, calorie counting, or living on toast and Diet Coke – just doesn’t cut it now.

In your late 30s and 40s, your body is:

• Losing muscle more easily

• Processing carbs and sugar differently

• More sensitive to stress and poor sleep

• Starting to experience shifts in hormones (yes – even men)

That means your nutrition needs an upgrade – not restriction.

🥩 1. Protein Is King (And You’re Probably Not Eating Enough)

Protein is your best friend after 35.

It helps you:

• Build and maintain lean muscle (which boosts metabolism)

• Stay fuller for longer

• Stabilise blood sugar and energy levels

• Recover faster from training

💡 Aim for 20–30g of protein per meal (yes, breakfast too).

Good sources:

• Eggs, Greek yoghurt, lean meat, tofu, protein powder, beans & lentils

🥦 2. Build Balanced Plates (No More Rabbit Food)

Forget 1200-calorie diets. You need fuel, not famine.

✅ A balanced plate should include:

• Protein

• Healthy fats (nuts, olive oil, oily fish)

• Fibre-rich carbs (brown rice, oats, quinoa, root veg)

• Colour (greens, peppers, berries)

This combo gives you steady energy, better digestion, fewer cravings – and actual nourishment.

💧 3. Fix the Sneaky Stuff That Zaps Energy

Low energy isn’t always solved by more sleep.

Look at:

• Blood sugar crashes (from sugary snacks, caffeine binges, skipping meals)

• Dehydration (drink 2L+ water per day)

• Under-eating during the day, then overeating at night

• Excess caffeine after 1–2pm = poor sleep = fatigue cycle

🍽️ 4. Meal Timing Matters More Than You Think

You don’t need 6 meals a day, but you do need consistency.

💡 Try:

• Protein-rich breakfast to stabilise blood sugar

• Avoiding long gaps (4–5 hours max between meals)

• A balanced evening meal to avoid nighttime snacking

Your hormones love consistency, balance and rest – not chaos.

🧠 5. It’s Not About “Perfect Eating” – It’s About Power

This isn’t about being “good” or cutting out everything fun.

It’s about eating in a way that helps you:

• Train with more energy

• Lose stubborn body fat

• Sleep deeper and wake up feeling human

• Handle stress better

• Feel in control of your body again

This is what we help our clients do every day – through tailored plans in our personal training in Bridport and easy-to-follow guidance in our fitness classes in Bridport.

👊 Ready to Feel Better, Eat Better & Look Better?

✅ Want help building a food routine that works for your real life? ✅ Need support figuring out what to eat – and how much? ✅ Tired of energy crashes, belly bloat and fad diets?

Let’s fix it, together.

📍 Join our fitness classes in Bridport (nutrition advice included) 📍 Or work 1-1 with a personal trainer in Bridport for a full-body, food-and-fitness transformation

🎯 Click here to book your free consultation today →