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Friday, July 25, 2025

The Midlife Macro Methodology™: How I Misplaced 14 Kilos Naturally


Via a strategic strategy I name the Midlife Macro Methodology aka MMM™ — prioritizing increased protein, reasonable fats, and managed carbohydrates — I efficiently misplaced 14 kilos in two months naturally throughout perimenopause, regardless of the frequent metabolic challenges of this stage of life.

Perimenopause Weight Achieve

I’ve by no means been extra excited—or extra weak—sharing one thing I created from such a private place of wrestle. 2024 was a troublesome 12 months for me, regardless of doing all the things “proper”—consuming keto, power coaching, intermittent fasting—the load stored creeping on. 

I felt like my physique had betrayed me, and nothing made sense anymore. I do know I’m not alone on this. You retain pondering, “Why is the load approaching despite the fact that I’ve modified nothing?” And you then proceed to do the issues that labored for you previously however nothing works to budge the additional kilos. 

That deep frustration, that sense of defeat, is precisely what led me to create the Midlife Macros Methodology™. It’s the light however highly effective shift my physique wanted—and it modified all the things.

Throughout my two-month macro shift, I adopted a better‑protein, reasonable‑fats template—and dropped 14 lbs—with minimal muscle loss.

In midlife, this mix is very highly effective. Protein intakes above ~1.2 g per kilogram of physique weight defend lean mass even whereas in a calorie deficit, support satiety, and elevate metabolism. In the meantime, reasonable wholesome fat aid you keep nourished and happy with out overloading carbs.

Peer‑reviewed research assist this strategy: in trials with midlife to older ladies, these consuming ~1.2–1.5 g/kg protein misplaced the identical quantity of fats—however preserved as much as twice as a lot muscle—as these on ~0.8 g/kg diets.

And it’s not nearly physique composition. Greater protein consumption by way of midlife is linked to raised resilience, much less frailty, and larger odds of “wholesome growing old”.

At this time, I’m lastly sharing it with you, and welcoming you to stroll by way of it with me this August contained in the SFM Tribe group. Should you’ve felt caught, discouraged, or like your physique simply isn’t responding anymore, that is for you.

Traditional Keto vs. My Midlife Macro Methodology: What’s the Distinction?

Should you’ve adopted a traditional keto strategy earlier than, you’ve most likely heard the usual macronutrient breakdown: 70–75% fats, 20–25% protein, and 5–10% carbs.

This high-fat, very low-carb technique was initially designed for therapeutic functions, like managing epilepsy. And whereas many have seen success with it for weight reduction, particularly within the early phases, I’ve discovered that it doesn’t all the time work long-term—particularly for girls in midlife

In my very own expertise I adopted the traditional keto weight-reduction plan in 2015 after I had been on low-carb diets for a few years.  

A low carb weight-reduction plan helped me significantly with sustaining a wholesome weight. Then a keto weight-reduction plan helped me significantly in 2015 after I selected to eat a high-fat weight-reduction plan since I used to be experiencing undiagnosed hypothyroid signs that didn’t get identified till 2019. However for 4 years that very low carb consumption and really excessive fats consumption, offered superb well being advantages! 

In reality, I wrote all about on this intensive weblog put up and my 6 week outcomes throughout that point. I ate about 20 grams of carbs per day, over 100 grams of fats per day and a reasonable about of protein as the data I had learn again then discouraged an excessive amount of protein.

I knew that dietary fats ought to be a restrict not a objective and wrote all about that in 2021 on this weblog put up, How A lot Fats Must you be consuming on a Keto Weight loss plan, however I had no concept how a lot this may be so true for me in 2024.

10 years in the past I used to be 43 so the usual keto weight-reduction plan actually labored for me till it didn’t as soon as I hit the age of 52, I began placing on a number of kilos every month and hadn’t modified something in my weight-reduction plan or my power coaching routine.

I used to be nonetheless consuming about 20 grams of carbohydrates, reasonable protein and now that I’ve appeared again on it, an excessive amount of fats. Realizing that what labored for me over these final 8 years simply wasn’t going to work with my altering hormones in my 50’s. 

That’s why I created the Midlife Macro Methodology—a extra strategic, sustainable model of keto designed particularly for the distinctive hormonal shifts and metabolic modifications that occur throughout perimenopause and menopause.

Right here’s how they differ:

  • Fats consumption is decrease on deficit days. As a substitute of consuming excessive fats each day, the Midlife Macro Methodology retains fats between 50–70g for six days, which inspires your physique to burn saved fats. In the future per week, you deliberately improve fats (as much as 70–100g) to assist hormone well being and preserve your metabolism responsive.
  • Protein is prioritized. Midlife ladies want extra protein to protect muscle mass, assist metabolism, and scale back cravings. In contrast to traditional keto, which regularly under-emphasizes protein, my methodology makes it the dietary anchor of each meal.
  • Carbohydrate consumption continues to be reasonably low, however strategic. You’ll nonetheless keep within the 20–40g carb vary to assist blood sugar steadiness and fats loss, however there’s no obsession with being in ketosis 24/7. On upkeep days the carbs go even a bit increased. That is about metabolic flexibility, not inflexible guidelines.
  • Calorie consciousness issues. As a substitute of consuming fats to fullness like traditional keto typically promotes, this methodology contains an intentional calorie deficit six days per week, with one upkeep day in-built to stop metabolic slowdown and assist long-term fats loss.
  • It’s constructed for the realities of midlife. With hormone fluctuations, elevated stress, and altering physique composition, midlife ladies want greater than a cookie-cutter keto weight-reduction plan. This strategy helps fats loss, hormone steadiness, and metabolic well being—with out counting on excessive restriction.

Why This Issues for Midlife Girls

As we become older, our our bodies grow to be extra delicate to emphasize and insulin. Hormones like estrogen and progesterone fluctuate, muscle mass begins to say no, and we might discover ourselves gaining weight even when our habits haven’t modified.

The traditional high-fat keto plan typically backfires right here—stalling weight reduction and even inflicting weight achieve, particularly if we’re not being attentive to energy or protein.

The Midlife Macro Methodology shifts the main target:

  • Much less dietary fats, however NOT low fats, so your physique faucets into saved physique fats extra successfully, however not so low fats that you just’re ravenous after which inevitably days following consuming extra.
  • Extra protein, which helps construct and protect lean muscle, helps metabolism, and retains cravings in test.
  • A structured weekly rhythm, together with a upkeep day, to assist metabolism and long-term fats loss with out burnout.

The Midlife Macro Methodology is about steadiness, technique, and sustainability. It honors the best way your physique works now—not the way it labored in your 20s. If traditional keto has stalled out or left you annoyed, this strategy could also be precisely the shift you want.

This methodology is rooted in scientific diet, real-life expertise with my purchasers, and my very own midlife journey. It’s not nearly weight reduction—it’s about power, resilience, and exhibiting up totally on this highly effective season of life. 

Many ladies unknowingly eat too little protein when attempting to shed pounds, which may result in muscle loss and a slowed metabolism.

Scientific analysis exhibits that consuming increased protein (~1.2–1.6 g/kg of physique weight) throughout a calorie deficit preserves considerably extra muscle than commonplace protein intakes (~0.8 g/kg), particularly in midlife and older adults.

For instance, in a single examine, postmenopausal ladies who consumed 1.2 g/kg of protein misplaced the identical quantity of weight as these consuming 0.8 g/kg—however retained twice as a lot muscle.

This issues as a result of muscle is metabolically energetic tissue. Shedding it throughout weight reduction makes long-term upkeep more durable and will increase the chance of weight regain. A high-protein strategy improves physique composition by growing the share of fats misplaced versus muscle.

It additionally helps larger resting power expenditure (the energy you burn at relaxation), improves power and performance, and helps preserve a wholesome metabolic fee—all of that are essential for sustainable fats loss in midlife.

  • Protein wants improve in midlife because of age-related muscle loss and anabolic resistance.
  • Consuming 1.2–1.6 g/kg/day of protein helps protect lean physique mass throughout weight reduction.
  • Protein is probably the most satiating macronutrient, decreasing starvation and cravings.
  • Reasonable wholesome fat (not low fats!) assist regulate hormones and blood sugar.
  • This macro steadiness helps steady power, higher sleep, and extra constant fats loss in perimenopause and past.

For me, at 53 and 132 kilos, my goal grams of protein can be 72 grams, however typically I eat much more than that each day.

My excessive protein weight-reduction plan is extra like 100 or extra grams of protein per day and my physique is flourishing, my insulin ranges are balanced, my mind perform is unimaginable and my thyroid well being circumstances have additionally improved with this strategy!

Hormonal Steadiness  

Throughout perimenopause, fluctuating hormone ranges can considerably affect weight and total well being.

Understanding how hormonal modifications have an effect on the physique can empower ladies to make knowledgeable decisions for managing their well-being. Sustaining hormonal steadiness is essential for attaining weight reduction and enhancing high quality of life.  

Most Vital Issues You Ought to Know  

Position of Estrogen: Estrogen depletion impacts fats distribution, resulting in elevated stomach fats storage across the stomach. Strengthening muscle tissue and sustaining a nutritious diet can assist counteract these results. 

Hormonal remedy choices also needs to be mentioned with healthcare suppliers for personalised suggestions.

Influence of Cortisol: Elevated cortisol from stress can hinder weight reduction and promote cravings for high-calorie meals. Using stress-reduction methods akin to mindfulness, meditation, or respiratory workouts can assist decrease cortisol ranges. 

A constant follow to handle stress may even support in attaining health objectives. It is a subject lined typically contained in the sugarfreemom tribe group. My weekly dwell teaching calls are full of the way to control your nervous system to assist stress administration. 

Thyroid Operate: A well-functioning thyroid regulates metabolism and power ranges; dysfunction might contribute to weight achieve. Common check-ups and monitoring thyroid hormones together with your healthcare supplier can assist determine points early.

I additionally needed to make modifications to my very own remedy for hypothyroid as a result of it simply wasn’t working anymore. Addressing thyroid well being with the correct interventions helps efficient metabolism.

Significance of Progesterone: Ample progesterone ranges contribute to sleep high quality and temper stability. Discover pure strategies to foster progesterone steadiness by way of way of life components akin to sustaining a wholesome weight and decreasing stress. 

Weight loss plan’s Influence on Hormones: Meals decisions considerably affect hormonal steadiness, the place nutrient-dense meals can support in stabilizing hormones. Deal with consuming quite a lot of complete meals wealthy in nutritional vitamins and minerals to assist total well being.

Why Animal Protein Might Be Superior

In relation to assembly protein wants in midlife, animal protein sources are sometimes simpler than plant-based proteins—particularly for preserving muscle whereas shedding fats.

Animal proteins like eggs, poultry, fish, beef, and dairy are naturally full proteins, which means they comprise all 9 important amino acids in the correct ratios to assist muscle protein synthesis. 

They’re additionally wealthy in leucine, a key amino acid that triggers muscle constructing, which is very necessary as we age and our our bodies grow to be much less attentive to protein consumption (a phenomenon referred to as anabolic resistance).

Animal proteins are additionally extra bioavailable and simpler to digest, which means your physique can take in and use them extra effectively than most plant proteins. 

Whereas plant-based proteins can work with cautious planning and mixing, animal proteins present a extra highly effective, handy, and nutrient-dense basis—making them my private go-to for my Midlife Macro Methodology and the outcomes I’ve achieved with it.

Why Excessive‑Protein + Reasonable‑Fats Works in Midlife Weight Loss

In midlife, a higher-protein, moderate-fat strategy turns into particularly efficient for fats loss and physique composition. As we age, our our bodies naturally lose muscle and grow to be much less environment friendly at synthesizing new muscle tissue—a situation referred to as anabolic resistance. 

Greater protein consumption (at the least 1.2 grams per kilogram of physique weight) helps overcome this by stimulating muscle protein synthesis, preserving lean mass, and supporting a wholesome metabolism.

As well as, protein is probably the most satiating macronutrient, which helps regulate urge for food and scale back cravings—significantly necessary throughout hormonal fluctuations frequent in perimenopause and menopause.

Whereas excessive protein is important for preserving muscle and selling fats loss in midlife, reasonable fats consumption performs a vital position in supporting hormonal steadiness, satiety, and nutrient absorption. 

As estrogen declines throughout perimenopause and menopause, ladies typically expertise disruptions in insulin sensitivity, temper, and urge for food regulation. Together with reasonable quantities of wholesome fat—akin to olive oil, avocado, nuts, seeds, and fatty fish—can assist stabilize blood sugar ranges, scale back irritation, and assist the manufacturing of key hormones like progesterone and estrogen.

In contrast to low-fat diets that always depart ladies hungry and hormonally depleted, a moderate-fat strategy offers regular power and helps curb cravings. When mixed with a high-protein basis, this steadiness retains you happy, nourished, and metabolically supported—making sustainable fats loss extra achievable in midlife.

For girls in midlife, this technique helps not simply fats loss, but in addition power, stamina, and total wellness. My subsequent ebook popping out within the fall, Good Higher Finest has meal plans which are tailor-made for the MMM™ with reasonable fats, increased protein, freezer meals and batch cooking made simple!

Focused Dietary supplements to Assist Midlife  

Focused supplementation can complement dietary efforts by filling micronutrient gaps, supporting metabolic perform, and optimizing restoration processes particular to midlife physiology when rigorously chosen and built-in.  

Pure dietary supplements can play a task in supporting well being throughout perimenopause. Understanding which dietary supplements are efficient and secure empowers knowledgeable choices about complement use.  

Omega-3 Fatty Acids Assist Irritation Management: Omega-3 dietary supplements can assist cardiovascular well being and scale back irritation whereas additionally providing advantages for temper stabilization. Incorporate fatty fish in your weight-reduction plan and use high-quality fish oil dietary supplements to realize the specified consumption. This twin profit helps total well-being and enhances the load loss journey.

Magnesium Helps Vitality Metabolism and Sleep High quality: Magnesium contributes to muscle perform, temper regulation, and hormonal well being, making it an important mineral for girls throughout perimenopause. I take advantage of Calm down & Regulate nightly!

Vitamin D for Bone Well being and Is Usually Poor Throughout Midlife: Ample vitamin D ranges are crucial for bone well being, particularly as bone density typically diminishes throughout hormonal modifications. Guarantee adequate consumption by way of way of life modifications, akin to solar publicity and weight-reduction plan, alongside evaluating supplementation if wanted. I take advantage of this Vitamin D with K2.

Probiotics for Intestine Well being: Probiotics can assist preserve intestine well being and assist immune perform, which can be impacted throughout perimenopause. Frequently consuming probiotic-rich meals or dietary supplements promotes a balanced intestine flora, aiding digestion and enhancing nutrient absorption.

Protein Dietary supplements Facilitate Ample Consumption: Grass Fed Whey can effectively increase protein with out extreme energy or preparation time.

The MMM™ Progress Hacks  

  1. Prioritize Lean Animal Proteins: Embody choices like rooster, turkey, fish, and lean beef for nutrient density and digestibility.
  2. Embody Protein at Each Meal: Distribute consumption evenly to take care of anabolism and scale back catabolism throughout intermittent fasting durations.
  3. Incorporate Protein Dietary supplements: Use whey and collagen to conveniently meet each day targets, particularly post-exercise.
  4. Monitor Protein Timing: Goal for 30-60 grams spaced throughout 2-3 meals for efficient muscle protein synthesis stimulation.
  5. Keep Hydration: Ample water consumption is crucial to assist metabolism and kidney perform with elevated protein consumption. I additionally use electrolytes.
  6. Incorporate Fatty Fish: Embody salmon, mackerel, and sardines twice weekly to spice up omega-3 consumption and anti inflammatory assist.
  7. Use Further Virgin Olive Oil: Wealthy in monounsaturated fat, it improves lipid profiles and taste enhancement.
  8. Snack on Nuts and Seeds: Present nutrient dense, satiating fats sources useful in controlling urge for food.
  9. Embody Avocados: Their distinctive fats profile and fiber improve satiety and nutrient absorption.
  10. Restrict Processed Meals Excessive in Unhealthy Fat: Reduce quick meals, baked items, and packaged snacks that comprise trans fat and extra omega-6 fatty acids.

 Be a part of us right now contained in the Tribe Group for the month of August as I coach everybody by way of my Midlife Macros Methodology MMM™. The excellent news is whenever you register, the workbook you’ll obtain has a radical rationalization of easy methods to observe this methodology I’ve created so you’ll be able to have weight reduction success in perimenopause, menopause or any stalls.

Consistency and Group 

In relation to weight reduction in midlife, consistency and group are all the things. The reality is, we don’t simply want a plan — we’d like folks.

Having like-minded ladies round you who perceive your objectives and assist your journey makes all of the distinction in creating habits that really stick, particularly throughout perimenopause and menopause.

Assist Makes the Journey Simpler

Whether or not it’s household, pals, or a group like this one, assist helps you keep accountable, motivated, and related. You don’t have to do that alone. Sharing your journey with others brings encouragement, accountability, and an entire lot extra pleasure.

That’s precisely why I created the SugarFreeMom Tribe Group. Sure, I share recipes, however this area is about a lot extra. I’m additionally a Dietary Remedy Practitioner, keto coach, sugar detox knowledgeable, course creator, creator, and life coach.

I supply weekly dwell teaching calls the place we dive into mindset, habits, way of life methods, emotional consuming, month-to-month challenges, and extra — as a result of this work goes far past what’s in your plate.

We’re doing this collectively, one small, sustainable step at a time.

Analysis References

The Significance of Vitamin in Menopause and Perimenopause— A Evaluate

Vitamin in Menopausal Girls: A Narrative Evaluate

Important Nutritional vitamins and Dietary supplements to Steadiness Hormones

An Anti-Inflammatory Weight loss plan and Its Potential Profit for People with Psychological Problems and Neurodegenerative Illnesses—A Narrative Evaluate

Protein Consumption and Vitality Expenditure Throughout Weight Loss Upkeep. PMID: 23446962

Whey Protein Preserves Muscle Mass in Postmenopausal Girls Throughout Weight Loss. PMID: 29687650

Protein Consumption in Older Adults to Optimize Well being Outcomes. PMCID: PMC6521917

Meta-Evaluation: Excessive-Protein Diets and Physique Composition. PMCID: PMC7539343

Excessive-Protein Weight loss plan Counters Adaptive Thermogenesis After Weight Loss. PMID: 31754687



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