06/04/2025
NUTRITION OVER 40: WHAT REALLY CHANGES?
Age smarter, fuel better. 💪
Once you hit 40, your nutrition needs shift, but the good news? A few simple strategies can help you stay lean, strong, and energized. Here’s what matters most:
🥩 1. Prioritize Protein
Muscle loss accelerates after 40 (called sarcopenia). Aim for 0.8–1g per lb of body weight daily to support strength and metabolism.
🥦 2. Focus on Whole Foods
Your body becomes less tolerant of ultra-processed foods. Think fiber-rich veggies, lean proteins, healthy fats, and slow-digesting carbs.
🔥 3. Cut the Crash Diets
Extreme restriction slows metabolism and leads to rebound weight gain. A moderate calorie deficit + consistent strength training works better—and lasts longer.
💧 4. Hydrate Like It Matters
Even mild dehydration can affect energy, recovery, and appetite cues. Drink half your bodyweight (lbs) in ounces daily.
🕒 5. Time It Right
Spacing protein throughout the day (3–4 meals) improves muscle maintenance and satiety.
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📢 Bottom Line:
Your metabolism isn’t broken—it just needs the right fuel and training.
✅ Eat enough.
✅ Train consistently.
✅ Age with strength.
