08/01/2026
A 10-point strategy for change
This is not about rules or restriction.
It is about patterns that support energy, training adaptation, and long-term health.
Think in patterns, not days. What you do most of the time matters more than what happens occasionally.
Protect muscle first. Regular protein supports strength, metabolism, and recovery as we age.
Distribute protein across the day. Smaller, regular amounts work better than one large intake late on.
Support energy availability. Under-eating increases fatigue and reduces adaptation. Food fuels function.
Use timing as a tool. Eating earlier often supports digestion, energy, and sleep.
Build meals around fibre-rich plants. They support gut health, inflammation control, and brain signalling.
Include healthy fats, but be strategic. They matter, but large fat-heavy meals late in the evening often do not help.
Eat to support the gut–brain axis. Dietary diversity helps stabilise mood, focus, and energy during hormonal change.
Keep eating regular. Long gaps followed by large meals increase metabolic strain.
Aim for sustainable change. Maintaining strength, energy, and metabolic health matters more than rapid results.
These are principles to repeat, not rules to follow perfectly.
Consistency, not intensity, protects health across the lifespan.
