What I Eat and Drink in a Day to Stay Fit Over 50
If you’re a woman in midlife like me, you have lived through ALLLL of the diet eras. And even still, the unlearning and leaning continues. You’re in the right place to get allllllll of your midlife nutrition questions like How much protein do you need to build and maintain muscle in your 50s? Are you drinking the correct amount of water at the right times? What are the best foods to provide the deep nourishment required in midlife? SIMPLIFIED for you today! These are just some of the questions I answer in today’s episode of Midlife Conversations!
You’re about to learn exactly what I eat every day. I walk you through my meals, supplements, hydration habits, and exercise regime. I’m finally revealing everything I do to maintain a healthy, lean, and energized body. From a morning dose of glutathione and a protein-packed breakfast, to my focus on phytonutrients and healthy fats, I show you how I stay on top of my health. Let’s dig in!
As we age, our bodies undergo significant changes that affect our nutritional needs. Maintaining a balanced diet becomes crucial to support healthy aging and to continue living a dynamic, active lifestyle! While looks might still be of importance to us, it becomes about A LOT more than just that. At this time in our lives we want to fuel our body to stay moving, stay healthy, and get the most out of the years ahead!
My personal goal when it comes to nutrition is:
✅ hydration (water water water — but not all water is created equal!)
✅ a LOT of phytonutrients (I love to eat the colors of the rainbow!)
✅getting in my proteins (I am not quite at my body weight in protein but I do aim for at least 80 grams a day.)
✅ Healthy lifestyle supplementation
And yes…supplements are meant to supplement an already healthy way of living to get the most optimal results! For my own supplementation, nutrition, and lifestyle, I typically follow this routine:
☀️ Morning Routine
- Before I even roll out of bed I take my Glutathione (you can use code NATALIE10 to save), Vitamin D, and Hydrogen Water
- I have one BITE of a Perfect Food bar or a few nuts and take Quinton minerals
- Mix a drink of Keto Greens with BiOptimizers Microbiome Breakthrough
- Then I head out to WALK and SWEAT (in the winter, I walked later in the day and did my sauna first thing in the morning but now that it’s summer, I get my walk in first thing before it’s too hot to want to get outside.)
🍳 Breakfast / First Meal
- TONS OF WATER
- Protein-packed options: Eggs — and I mean the WHOLE Egg — with veggies, olive oil, and fruit
- Occasionally I will instead have a protein smoothie with berries
- Enzymes and Probiotics
- Multi Vitamin Pack that is specific to what I need
🥗 Lunch
- Focus on getting in my PROTEIN FIRST. Typically my protein is chicken, turkey, or fish
- Eat an abundance of greens and vegetables
- Nuts/Seeds or avocado for my healthy fat
- I stick to correct portions
- Supplement with Enzymes and Probiotics
🍓 Snacks
- I make sure to have a balanced snack to avoid any random and unwanted blood sugar spikes
- Examples: Raw nuts, fresh fruits, or vegetable sticks with hummus
- Bone Broth! Love sipping bone broth and it’s SO good for us.
- Dark Chocolate – I LOVE Living Ratio truffles and they are actually healthy for us!
🐟 Dinner
- Lean protein options: Chicken, Turkey, Fish (e.g. halibut, tuna, etc.) or plant-based alternatives- Sometimes, very rarely, Tofu.
- I make sure to have an emphasis on vegetables: Spinach, broccoli, or mixed greens
- I supplement with Enzymes and Probiotics
- and end the day with a custom Multi Vitamin and Magnesium
💊 Supplements I Use Daily
- Multi Vitamin Packs
- Glutathione
- Vitamin D
- Vitamin B
- Enzymes, Probiotics, Gut support
- Make sure to consult a healthcare provider before starting any supplement regimen
💧 Hydration Throughout the Day
- Importance of staying hydrated
- Herbal teas and water as primary beverages
- Limit caffeine and avoiding sugary drinks
💓 Special Considerations
- My motto is “Never Starving, Never Full.” I eat when I am hungry or know that I need to eat and I never eat until I feel FULL
- I will enjoy occasional treats in moderation
- I do not label foods as good or bad
👉 Get my FREE Age Optimizing Supplement Guide so you can get a links and discounts to any of the stuff I mentioned above!
