The Four Pillars of Midlife Health – Which One Is Your Weakest?

As midlife women, we can’t ignore the fact that our bodies are changing – hormones shift, energy dips, sleep patterns get disrupted, and suddenly the things that used to “just work” don’t work anymore. But here’s the good news: you don’t have to overhaul everything at once. Focus on the areas that need the most love first, and build from there.

There are four key pillars that I feel hold up your health and wellbeing in midlife: Sleep, Stress, Food, and Movement. Let’s break them down.

1. Sleep – Your Foundation

If you’re not sleeping well, everything else becomes a battle. You wake up groggy, reach for coffee just to function, skip the healthy breakfast, feel too tired to move your body, then pour a glass of wine at night to “wind down” (which actually makes sleep worse).

Poor sleep also ramps up cortisol, your stress hormone, which makes it harder to lose weight and easier to store fat (especially around your middle).

Start here:

• Create a wind down routine – dim lights, magnesium, and no screens 60 minutes before bed, read a good novel to switch your mind off
• Keep your room cool and dark
• Avoid caffeine after midday – yes, even that “just one” at 2pm

2. Stress – The Hidden Weight Loss Blocker

Midlife women often live in a permanent state of fight or flight  (you’ve heard Dr Libby say this right?) – juggling work, family, ageing parents, hormones, and the mental load of it all. Chronic stress keeps cortisol high, which signals your body to hold onto fat, particularly around your belly. It also disrupts digestion, meaning you’re not absorbing nutrients properly.

The magic happens when we shift into rest and digest (even if it’s just for a few moments a day). Your body starts to feel safe and can heal, balance hormones, and finally let go of excess weight.

Start here:

• Give yourself permission to take a guilt-free pause – even 5 minutes counts
• Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4 – repeat for 2–3 minutes
• Add more “joy breaks” to your week – music, nature, connection with friends, dance classes, things that fill your cup

3. Food – Fuel That Works With Your Hormones

In menopause, estrogen declines and insulin resistance increases. This means your body isn’t as efficient at processing carbs, so blood sugar spikes happen more easily, leading to energy crashes, cravings, and fat storage.

A low-carb, ketogenic-style approach can work wonders – but it’s not about never eating carbs; it’s about being strategic. Pair this with fasting, and your body starts burning fat for fuel more efficiently. And if you’re still cycling, there are times in the month when more carbs are actually helpful for hormone health.

Start here:

• Swap one carb-heavy meal for a protein, fibre + healthy fat meal (eggs with avocado, salmon with greens)
• If you’re new to fasting, just start with pushing out your first meal of the day by 30-60 minutes and see how you feel
• Focus on whole, unprocessed foods – they stabilise blood sugar far better than packaged “health” foods

4. Movement – Build Strength Without Burning Out

In midlife, movement is less about burning calories and more about building resilience. Strength training builds muscle, which is metabolically active and increases insulin receptor sites –  the “doors” that let glucose move from your blood into your cells for energy. More doors mean steadier blood sugar, better fat burning, and fewer energy crashes.

The flip side? Too much intense cardio can keep you in a stress state, spiking cortisol and making fat loss harder.

The sweet spot is combining strength work with restorative movement so your body feels challenged but supported.

Start here:

• Try 2 short strength sessions a week – even 20 minutes counts – there are loads on You Tube
• Balance them with activities that calm your system – yoga, stretching, Pilates, or a bush walk
• Listen to your body – if you’re exhausted, swap the high-intensity class for something restorative

Your Action Step:

Don’t try to “fix” all four pillars at once. Pick the one you know needs the most attention and start there. A few small, consistent changes will naturally roll into the others, and before you know it, you’ll feel more energised, in control, and you’ll start to notice some wonderful changes – but it all starts with sleep. If you’re not sleeping well, focus on that first.

👉 If you'd like to learn more about fasting and how it works with your body (not against it)? 

Download my Fasting Benefits Timeline and start seeing what’s really possible at the different lengths of fasting when your body isn’t stuck in stress mode – our bodies are truly remarkable when we put them into a state where they're designed to shine!