If you're over 40 and feel like the old "eat less, move more" advice isn't working anymore, you're not alone. In this episode, I'm joined by Alicia Jones to talk about why most women are falling short on protein in midlife — and the simple, realistic shifts that can support muscle, metabolism, and steady energy without extreme dieting. If you're over 40 and feel like your energy, strength, or body composition has shifted — you're not imagining it. One of the biggest gaps I see in midlife women is protein intake. Most women are simply not getting enough, and in perimenopause and menopause that can quietly affect muscle, metabolism, cravings, inflammation, and how you feel day to day. In this episode of Living Life Naturally, I'm joined by fitness and weight loss strategist Alicia Jones, who helps women over 45 transform their health through realistic nutrition and training strategies. We talk about what changes during hormonal transition, why extreme calorie restriction can backfire, and how supporting lean muscle can make midlife health and weight goals feel more doable again. In This Episode, We Discuss: Why most women over 40 are falling short on protein (and why it matters more in midlife) How perimenopause and menopause can increase muscle loss risk Why protecting lean muscle supports metabolic rate and long-term quality of life Protein targets to aim for: 20–30 grams per meal (and daily guidance based on body weight/activity) Why drastic calorie cutting can make results harder in midlife Easy protein strategies that don't require a complete diet overhaul Smart swaps (like higher-protein yogurt options) and how to read labels Added sugars vs naturally occurring sugars (what to pay attention to) A simple "log one day of food" approach to identify hidden gaps (especially protein and fiber) Midlife fitness mindset shifts: quality over quantity, resistance training, and practical ways to add intensity into everyday movement Key Takeaway Midlife doesn't require harsher restriction — it requires smarter support. When protein and strength are prioritized, many women notice improvements in energy, satiety, strength, and body composition — without the burnout of constant dieting. About Alicia Jones Alicia Jones helps transform the health and lives of women over 45 through her fitness and weight loss strategies. She has appeared on various health and wellness television programs and produced and hosted Health Matters and The View: Health and Wellness on Rogers TV. She has a B.A. in Kinesiology and holds many certifications, including National Coach of Canada (NCCP), Advanced Sport Nutrition, Certified Group Fitness Instructor, Personal Training Specialist, and more. Learn more at: aliciajoneshealthyliving.com Free Resource from Alicia Jones: Free Masterclass: https://masterclass.aliciajoneshealthyliving.com/masterclass This goes into greater depth about the Food and fitness formula every woman over 50 needs to know, AND how to make the changes fit your lifestyle. Connect with Lynne Website: https://holistic-healthandwellness.com Facebook Page: https://www.facebook.com/holistichealthandwellnessllc Facebook Group: https://www.facebook.com/groups/energized.healthy.women Instagram: https://www.instagram.com/lynnewadsworth LinkedIn: https://www.linkedin.com/in/lynnewadsworth Connect with Lynne: Imagine not having to "figure out midlife" on your own anymore. 💜 If you're craving real support, practical solutions, and honest conversation, come join The Energized Healthy Women's Club —my private community for women who want to feel healthier, lighter, and more confident. Inside, we share tips and strategies for weight, belly bloat, hormones, sugar cravings, fatigue, recipes, perimenopause, menopause, headaches, and more… so you can feel energized, supported, and truly not alone in this season. Free Resources from Lynne Wadsworth: Flourish in Midlife: 5 Essential Steps to Feeling Like Yourself Again Hot flashes, mood swings, stubborn weight, zero energy… if midlife has you wondering "What happened to me?"—you are not alone, and you are not stuck this way. Ladies, it's time to move from just coping to truly flourishing. In this FREE guide, you'll discover 5 essential, practical steps to help you: Stay fit and energized through perimenopause and menopause Calm the chaos of hormones so you feel more balanced and in control Start feeling more "like yourself" again—clearer, lighter, and more confident Wake up with more energy and meet your day with real enthusiasm These are the same simple, sustainable strategies I use with my clients—pulled together in one powerful resource designed just for midlife women like you. ✨ Ready to feel healthier, more in control, and excited about this next chapter? Grab your free copy of Flourish in Midlife here: https://holistic-healthandwellness.com/flourish-in-midlife/ Did You Enjoy The Podcast? If you enjoyed this episode please let us know! 5-star reviews for the Living Life Naturally podcast on Apple Podcasts, Spotify, or iHeart are greatly appreciated. This helps us reach more women struggling to live through midlife and beyond. Thank you. Together, we make a difference! Disclaimer: This content is for educational purposes only and is not medical advice. Always consult your healthcare provider for personal guidance.
