How to Eat for Energy & Confidence Without Tracking, Dieting or Restricting

Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

If you’ve been eating healthy and doing “all the right things” but still feel low on energy or frustrated by slow progress, this episode is for you. Joan breaks down why most midlife women unintentionally under-fuel and how most women are not getting enough protein - and how one simple tool can change everything.

In this episode, you’ll learn Joan’s 4×4 Fist Method, a simple, visual way to hit your protein goals without tracking calories or following a diet. By 4 p.m., can you count four fist-sized servings of protein? If yes, you’re roughly hitting 100 grams a day - the sweet spot for energy, muscle, and metabolism support in midlife.

Joan explains why protein is the foundation for strength, mood, sleep, and hormone balance, and shares three core nutrition habits every woman 40+ should focus on:

1. Prioritize protein (~100 g/day) using the 4×4 Fist Method
2. Add color and fiber from whole foods and veggies
3. Simplify with food prep that turns good intentions into action

You’ll also hear a powerful client success story from Anuja, who lost 20 lbs and regained her energy and confidence simply by focusing on protein and consistency - not dieting.

Key Takeaways:

• Most midlife women are unintentionally under-eating protein
• Nutrition in this season isn’t about restriction - it’s about fuel and function
• The 4×4 Fist Method is an easy daily check-in you can use anytime
• Food prep = follow-through and sets your future self up for success

Resources Mentioned:

According to the Endocrine Society, women can lose up to 20% of bone mass during the menopause transition, largely due to the sharp decline in estrogen levels that protect bone strength.
(Source: Endocrine Society – “Menopause and Bone Loss,” 2024)Research shows that during the 5–7 years around menopause, women lose about 1–3% of bone density per year, adding up to 10–20% total loss for many women.
(Source: Journal of Clinical Endocrinology & Metabolism, 2008; PMC5643776)

Follow on Instagram → Get simple, sustainable fitness and nutrition tips made for women in midlife - plus quick recipes, motivation, and reminders that small steps add up to big results.

Join the free Facebook community → The Midlife Glow Up Collective is a supportive space for women 40+ who want accountability, encouragement, and realistic ways to stay consistent with health and self-care.

Apply for 1:1 coaching → If you’re ready to take your fitness, nutrition, and healthy habits to the next level with a customized plan and one-on-one support + accountability, apply today.