Food, Hormones and Skin: Simple Steps That Work
I loved joining Michelle Dutro on The Game Changer Podcast to talk about practical wellness for women 40 plus. We covered how to boost energy, sharpen focus and feel good inside and out with realistic habits that fit a busy life. If you are navigating perimenopause or menopause and want straightforward advice on nutrition, stress, sleep, movement and skincare, this episode is for you.
What we spoke about
Food as connection and comfort
I shared how my early relationship with food shaped my philosophy today. Mealtimes are not just fuel. Slowing down to eat, sharing food with people you like and chewing well can calm the nervous system, ease digestion and improve mood. A calmer table often leads to calmer hormones.
Stress, digestion and cortisol
We discussed the stress–gut link and why a wired body struggles to digest well. Simple tools such as breathwork before meals, a short walk after eating and leaving longer gaps between caffeine can reduce bloating, steady blood sugar and support more consistent energy. Lowering everyday cortisol helps with hot flushes, sleep and weight.
Positive nutrition that adds before it subtracts
Rather than restriction, I encourage positive nutrition. Build each meal with protein, fibre and healthy fats. Add colour with vegetables, fruit, herbs and spices. When you prioritise real food first you naturally reduce ultra processed foods and sugar without white-knuckle willpower. This supports satiety, blood sugar balance and fewer cravings.
Menopause myths and weight
Weight gain during menopause is common but not inevitable. We unpacked simple strategies that work in real life. Start your day with 25 to 35 g of protein. Pair carbohydrates with protein and fat. Keep evening portions lighter. Lift something a few times a week in a way that suits your energy. Protect sleep. These small levers move the needle for body composition, energy and focus.
Health metrics and when testing helps
Numbers can guide without causing worry. We talked about useful home metrics like waist measurement, resting pulse, morning energy and sleep quality, plus when functional tests add value. The aim is clarity not obsession.
Beauty, skin and self care for women 40 plus
Skin reflects what is happening inside. Hydration, omega 3s, quality protein and a gentle routine that respects the skin barrier make a visible difference. I shared salon know-how you can do at home in minutes. Think consistent cleansing, non-stripping exfoliation, barrier loving moisturisers and daily SPF alongside nutrition for collagen and glow.
From ideas to action
Perimenopause and menopause respond best to consistency. Choose one tiny change you can repeat on your busiest week. Protein first at breakfast. Four slow breaths before meals. A ten minute walk after dinner. Water instead of that extra coffee. These micro habits compound into better energy, clearer focus and steadier weight.
Why this conversation matters
Midlife can feel noisy with conflicting advice on diet, supplements and superfoods. This episode cuts through the noise with evidence-informed, compassionate guidance. You will hear about blood sugar balance, cortisol, gut health, protein targets, fibre rich meals, healthy fats, skin health and self care that works. No extreme rules. Just realistic steps for women over 40 who want to feel and look their best.
You can watch the episode below.
Want everything in one place
My book Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great brings together meal ideas, protein and fibre guides, snack lists, stress and sleep tools, movement tips and beauty rituals for healthy skin. It is written for time poor women who want clear steps that actually fit life.
Get your copy here below