Midlife can feel like a constant negotiation between changing hormones, shifting energy levels, and the daily demands of life. What we eat becomes more than just fuel; it becomes medicine, support, and nourishment for both body and mind. That’s why I’m delighted to be in conversation with Alison Bladh, Nutritional Therapist and founder of Alison Bladh Nutrition. Alison specialises in helping women in midlife and menopause feel energised, balanced, and empowered through food and lifestyle choices. In our interview, she shares her wisdom on how nutrition can be a powerful ally during this season of transition, and why small, sustainable shifts often bring the biggest results.

Why is prioritising muscle health especially important for women in midlife and menopause, compared to the traditional focus on weight loss?

Muscle is your metabolic engine. From the forties onward, we naturally lose muscle and strength, which slows resting metabolism, reduces insulin sensitivity and makes weight loss harder. For many women, the focus on eating less and doing more cardio leaves them tired and still not seeing results. Building and protecting muscle reverses that spiral. More muscle means better blood sugar control, steadier energy, stronger bones through load on the skeleton, less joint pain and better balance. The number on the scale matters less than body composition. I would rather a client gain two kilos of muscle and lose two of fat than keep chasing a lower number on the scale. Health and confidence come from body composition, not just body weight

What are some of the most common myths about strength training for women over 40?

• Myth 1 – Lifting weights will make me bulky: Women do not accidentally build bodybuilder size. Lower testosterone and changing oestrogen mean muscle growth slows. Expect better posture, a firmer shape and clothes that fit better.
• Myth 2 – Cardio is enough for health and weight: Cardio supports heart health, but it does not preserve muscle like resistance training. Without strength work, you lose muscle each decade, which lowers metabolism.
• Myth 3 – I should only use light weights and high reps to tone: Muscles change when they are challenged. Endless easy reps build endurance, not strength or shape.
• Myth 4 – Strength training is bad for my joints: Strong muscles protect joints. With good form and gradual progression, many women find that joint comfort improves.
• Myth 5 – I am too old to start: Women in their forties, fifties and beyond gain strength quickly. Benefits show up in bone density, balance, mood and confidence.
• Myth 6 – I need long gym workouts to see results: Short, focused sessions done consistently are highly effective. Twenty to thirty minutes can drive progress.
• Myth 7 – Protein powders are only for bodybuilders: Protein supports muscle maintenance, appetite control and recovery, which matter in perimenopause and menopause. A powder is simply a convenient food.
• Myth 8 – The scale tells the whole story: Body composition matters more than weight. More muscle and less fat can mean the same weight but better health, shape and energy.

How does protein intake support women in perimenopause and menopause, and what are some practical ways to meet daily needs?

Oestrogen helps with muscle building and recovery. As it declines, protein becomes even more important. A simple target is 1.2 to 1.6 grams per kilogram body weight per day. Aim for 25 to 35 grams of protein at each meal to trigger muscle building. Practical ways to hit that:

• Breakfast ideas: Greek yoghurt with hemp and berries, or eggs with smoked salmon and spinach or a whey or plant blend smoothie with oats and nut butter
• Lunch ideas: Chicken or tofu salad with quinoa and pumpkin seeds, or lentil soup with a side of cottage cheese
• Dinner ideas: Salmon with roasted vegetables and tahini, or turkey chilli with beans
• Snacks: Edamame, skyr, beef biltong, hummus with veg, protein shake on busy days

In what ways does muscle health support energy, mood, cognition, and metabolism during menopause?

As oestrogen falls in menopause, muscle loss, poorer sleep and insulin resistance are common. Building and keeping muscle works like a multi-benefit prescription. Trained muscle soaks up glucose after meals, which flattens energy spikes, then slumps and helps reduce abdominal fat that drives inflammation.

Working muscle releases small signalling proteins called myokines that calm inflammation and support a brighter mood, while resistance exercise also boosts brain growth factors that help memory and focus. Strength training often improves sleep quality, which steadies mood the next day. More lean mass nudges up resting energy use and improves how your body handles fats and sugars, so metabolism runs more smoothly. Many women find that once they lift regularly, eat enough protein and protect sleep, hot flushes ease, cravings settle, and day-to-day energy becomes much steadier.

What are some realistic and time-efficient ways to integrate strength training and good nutrition into busy midlife schedules?

Two or three sessions per week of twenty to thirty minutes can change your body if you are consistent and push yourself. Think simple full-body routines:

• Squat or sit to stand from a chair
• Hip hinge like a deadlift with dumbbells or a backpack
• Push movement push-ups on a bench or wall
• Pull movement rows with bands or dumbbells
• Carry a suitcase with a weight in one hand

Use a weight that makes the last two reps challenging. Do two or three sets of eight to twelve reps. Add a little load or an extra rep each week.

Nutrition in real life

• Front-load protein at breakfast: Aim for 25 to 35 g to steady blood sugar for the day. Try Greek yoghurt with hemp and berries, eggs with spinach, or a whey or plant-blend smoothie.
• Build every plate with the 3 P rule: 1. Protein (fish, eggs, poultry, tofu, tempeh, beans, cottage cheese), 2. Plants (at least half the plate in veg, salad and some fruit), and 3. Protective fats (olive oil, avocado, nuts, seeds, oily fish).
• Prep once, eat twice: Cook extra protein and veg at dinner and box up tomorrow’s lunch while you clear the plates away.
• Keep quick options on hand: Tins or pouches of tuna or salmon, Greek yoghurt, cottage cheese, pre-cooked lentils or beans, frozen veg, microwavable grains, protein powder.

How can women shift their mindset from shrinking the body to building strength, vitality, and resilience?

Shrinking is about deprivation. Building is about capability. I ask clients to set performance goals instead of body goals. For example, ten full push-ups or a five-minute suitcase carry without stopping. Confidence grows when you see what your body can do, which is far more motivating than chasing a smaller number.

Why are sleep, stress management, and community so vital for sustaining health in midlife?

• You cannot out-train poor sleep or constant stress. Aim for a regular sleep window of seven to nine hours and keep the same wake time, even at weekends.
• Build a 30-minute wind-down with dimmed lights, a warm shower, and a book to read. Keep caffeine to the morning and alcohol to the occasional.
• For stress, try a two-minute box breath between tasks: inhale for 4, hold for 4, exhale for 4, hold for 4, then repeat.
• Community matters. We stick with healthy habits when we feel supported, so find a class, a walking partner or a small online group that checks in each week.

What are the first steps someone can take if they feel stuck?

1. Protein at breakfast tomorrow. Aim for at least thirty grams.
2. Ten-minute strength snack today. Chair sits, wall push-ups and band rows three rounds.
3. Evening routine tonight. Screens off thirty minutes before bed.
4. Walk after your main meal for ten to fifteen minutes to flatten the glucose curve.
5. Book two training times in your calendar this week and protect them like a meeting.

What broader takeaways can women hold onto about ageing well, not only physically, but also emotionally and spiritually?

Ageing well is strategic, not accidental. Lead with strength because muscles are the organ of longevity. Strong legs and a strong back protect independence, balance and posture. Eat for steady energy with protein, colourful plants and protective fats to support hormones, skin and brain so you feel clear-headed and resilient.

Move with purpose through regular strength work, brisk walks and mobility to keep joints comfortable and bones robust while lifting mood within weeks. Guard your nervous system with a consistent sleep window, simple breath work and short recovery breaks so willpower lasts.

Build connections because supportive relationships act like a health multiplier and make good habits stick. Add one daily centring practice that suits you, whether that is prayer, journalling, breath work or time in nature. Health is not payback for what you ate. It is an investment in the life you want to live with the strength to do what matters and the energy to enjoy it.

“Build the woman who climbs stairs with ease, sleeps deeply, thinks clearly and smiles at her reflection. Strength first. The rest follows.”

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Alison’s insights remind us that midlife isn’t about restriction or perfection, it’s about learning to listen to our bodies and respond with care. Nutrition doesn’t have to be complicated; it can be simple, grounding, and deeply supportive. Whether you’re navigating hot flushes, fatigue, or just wanting to feel more vibrant in your everyday life, her approach offers both hope and practical tools. I hope this conversation inspires you to view your plate and your relationship with food as an opportunity to thrive in this next chapter.

Come join me on Substack, where I share my Love Notes, a gentle pause in your week to reflect, realign, and reconnect in midlife. It’s not just another newsletter; it’s an intimate circle where I offer fresh intentions, soulful prompts, and simple but powerful shifts to inspire purposeful, creative living. Together, we’ll uncover the small but meaningful changes that help you design a life that feels beautifully your own.