11/12/2025
Lately, I've been feeling a bit stretched and finding myself counting down until the holidays. How about you?
Juggling work, family, meals, Christmas shopping - and the mental load that comes with all of it - can really take it out of us. And when life gets busy, our own health often slides to the bottom of the priority list.
But here are the three things I come back to again and again - for myself, and for the women I support in clinic:
๐ณ Eat enough protein
Protein isnโt just for bodybuilders or gym junkies. Itโs essential for muscle repair, hormone production, stable blood sugar, mood and energy - especially as we move through midlife.
As oestrogen naturally declines, we lose muscle more easily and recover more slowly. Protein helps to prevent that loss, supports your metabolism and helps you feel fuller for longer.
Tips:
- Aim for 20โ30g of protein at each meal (especially at breakfast)
- Include protein-rich snacks when needed (e.g. boiled eggs, yogurt, hummus)
Increasing protein intake is a game changer for the women I work with in clinic, especially those who are low on energy, trying to lose weight or struggling with sugar cravings.
๐ถโโ๏ธ Move your body - even just for 20-30 minutes
When you're busy or running on empty, structured workouts can feel like too much. But gentle, consistent movement can still have a big impact, especially in midlife.
From around age 35, we naturally start to lose muscle mass and bone density, and movement helps counteract that, while also supporting energy and mental clarity, joint health and circulation, stress and mood, and hormonal balance.
At this time of year, my advice is to find movement that feels manageable and enjoyable, for example, a brisk walk, a 15 minute stretching session, a short strength training or pilates YouTube workout, or even dancing with the kids. I go for a walk to my local park (or walk on the treadmill) most mornings and do a 15-20 minute dumbbell workout three or four times a week.
Keep it simple. A little bit of movement, most days, is enough to support your body and mind through the silly season.
๐ด Prioritise sleep
I know this is easier said than done - I totally get it. Iโve recently fallen into the trap of staying up too late, just so that I can have a bit of โme timeโ, but I always regret it the next day.
Without quality sleep, even the best nutrition or exercise plans will fall short. Sleep is when your body repairs, your hormones regulate and your nervous system resets. It supports your immune system, blood sugar, digestion and mental clarity.
Some small changes that can help:
- Aiming for a consistent bedtime
- Reducing screen time in the hour before bed
- Creating a wind-down routine (magnesium, gentle stretches, herbal tea)
You donโt have to be perfect, but if sleep has become a bit of an afterthought lately, I encourage you to join me in trying to make it a priority again.
Now is definitely not the time to overhaul your whole routine, especially if youโre struggling just to get through the week. But by coming back to these three pillars - protein, movement and sleep - youโll be giving your body (and your brain) the support it needs at this busy time of year.
And you might just find that life feels a little less exhaustingโฆ and a little more enjoyable ๐
