Top 5 Nutrition Tips for Women Over 40: Fuelling Health, Hormones, and Longevity

This month’s blog is bought to you by Lauren, a nutritionist and a menopause coach and health coach. After being put in contact by a mutual friend (thanks Laura!), I realised that Lauren has so much value to provide Wellspring clients. This blog is designed for women over 40 as that’s when our body can have a significant shift. But if you are 50, 60, 70 or beyond, we can all benefit from these top 5 nutrition tips from Lauren! Want to know more? Then you may benefit from some 1-on-1 coaching with Lauren. Wellspring clients get a $25 discount on their first appointment. Just grab a business card which has your discount code next time you are in the studio.

Once we hit our 40s, our bodies start to shift—and so should our nutrition. Hormonal changes, slower metabolism, and changes in muscle mass mean that what worked in our 20s or 30s may no longer serve us. But there is good news - small, strategic tweaks to your nutrition can help you feel more energetic, balanced, and confident.

Here are my top five nutrition tips to support women over 40:

1. Prioritise Protein (Especially at Breakfast)

Protein becomes even more important as we age—it supports muscle mass, blood sugar regulation, and satiety. Many women under-eat protein, especially early in the day. Aim for 20–30g of high-quality protein at each meal. Think: eggs, salmon, greek yoghurt, or a protein smoothie to start your morning strong. If using a protein powder, ensure you choose a high quality protein powder that contains all nine essential amino acids (such as the Wellspring Thrive Protein Powder).

2. Don’t Fear Healthy Fats

Hormone production relies on fat. After 40, when estrogen begins to fluctuate, nourishing your body with healthy fats can help regulate hormones, reduce inflammation, and support brain health. Think: avocado, olive oil, nuts, seeds, and oily fish.

3. Focus on Fibre and Colour

Perimenopause and menopause can increase the risk of insulin resistance and sluggish digestion. Fibre-rich foods help balance blood sugar, support gut health, and keep things moving. Eat the rainbow and fill your plate with colourful veggies, whole grains, legumes, berries, and flaxseeds—aiming for 25g of fibre daily. My top tip? Keep a container of pre-chopped veggie sticks and hummus in the fridge for a quick fibre-fuelled snack. Or try my favourite high-protein high-fibre green smoothie.

4. Watch the Wine and Sugar

You may have started to realise this already but…alcohol and sugar can hit differently after 40. They can spike cortisol, disrupt sleep, and worsen symptoms like hot flushes or mood swings. Keep an eye on emotional or habitual patterns where you reach for a glass of wine or sweet treat. Consider if there are other options that might help you to feel better in that moment - such as some deep breaths, a short walk outside or putting on your favourite tunes.

5. Hydration is Key

We often mistake thirst for hunger, and dehydration can worsen fatigue, brain fog, and constipation. As estrogen declines, we become more prone to dryness (skin, eyes, even joints). Aim for at least 1.5–2 litres of water daily—more if you’re active or in a hot climate.

Where should you start?

You don’t need to overhaul your diet overnight. Start with one or two changes and build from there. You only get one body and it’s worth taking care of—it’s not about restriction, it’s about nourishment and fueling this phase of your life.

Want personalised support? 

I work 1:1 with women in their 40s and 50s to create practical nutrition, health and wellness plans that support hormone balance, weight loss, energy and more. Book a free discovery call here: https://calendly.com/lauren-healthwithlauren.

For more tips and advice, connect with me on Instagram: @health_with_lauren or Facebook @LaurenConneely