8. Food as Fuel: Nutrition That Actually Works Now copertina

8. Food as Fuel: Nutrition That Actually Works Now

8. Food as Fuel: Nutrition That Actually Works Now

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 If you've ruled out the usual suspects, you're sleeping, you're moving, your labs look fine, and you still feel like you're dragging, this is the episode.We're going back to one of the founding principles of our practice: food is fuel. It's the gas you put in the car. And in midlife, a lot of us are quietly running on fumes. Not because we're not trying. Usually because we're trying the thing that worked ten years ago. Skipping breakfast. Fasting until lunch. Cutting carbs. Eating less and moving more and wondering why the wheels fall off at 3 p.m.We get into why intermittent fasting isn't something we recommend for most of the women in front of us, why carbs are not the enemy (Dr. Nat's patient who was crashing every afternoon simply wasn't eating any), and why the protein push so many of us are on can quietly come at the expense of fiber. Dr. Nic learned that one by tracking her own meals.Then we get practical. What a real breakfast looks like, with the protein and fiber numbers we aim for. Why Greek yogurt, cottage cheese, eggs, and two tablespoons of chia seeds do more work than a bagel ever will. Why "I was so good at breakfast and lunch" is often the problem, not the proof. And the one framework with the most research behind it for midlife health: a Mediterranean diet, with a protein-forward lens.Nic also tells the story of the day she got so hungry at the mall she couldn't form a sentence. We are not perfect. We are a work in progress, same as you.This is your season of nourishment, not your season of fasting.In this episode:(01:05) Why we're going back to basics: food as fuel for energy, focus, and hormones (01:31) Energy fluctuates in perimenopause, and before we blame hormones, let's look at the gas in the tank (02:32) Body composition changes are real, and why that pushes women toward intermittent fasting (03:02) What "fasting" usually looks like in our office: skipping or delaying breakfast (03:31) Nic's 2020 story, and why what felt fine then feels impossible now that she's strength training in her 40s (04:31) Why we're not fans of intermittent fasting for most women in midlife (04:54) The building blocks: protein, fiber, and please stop fearing carbs (05:23) The patient crashing at 3 p.m. who was eating almost no carbohydrates (05:43) Carbs got a bad rap. It's not that they're bad, you just need the right ones, in balance with protein (06:06) "We need to be in a season of fueling our body, not depriving it" (06:27) The mall story: Nic gets so hangry she can't think (07:20) Hangry in your 40s looks a lot like irritability, and we're quick to blame hormones (08:09) Protein's role in body composition and blood sugar balance (08:30) Protein forward, but not at the expense of fiber. What Nic found when she tracked her own meals (09:21) Breakfast is where most people fall short (09:34) Bagels, cereal, muffins, oatmeal alone: carb, carb, carb, no protein (10:24) The target: roughly 25 to 30 grams of protein at breakfast (10:39) Easy wins: Greek yogurt, cottage cheese, omelets with extra egg whites (10:55) Fiber wins: fruit, whole grains, nuts and seeds. Two tablespoons of chia is about 10 grams (11:12) Daily fiber: 25 to 30 grams, which means about 10 grams per meal (11:41) Smoothies done right, and why hunger is a signal, not a weakness (12:15) The 3 p.m. coffee or sugary snack, and what it's usually telling you (12:32) "I was so good at breakfast and lunch." Why undershooting sets you up for cravings and a slump (13:15) The diet with the most research for midlife, longevity, and hormones: Mediterranean (14:13) Our version: a Mediterranean approach with a protein forward lens (14:43) When to rule out iron, vitamin D, B12, and thyroid before you blame your plate (15:34) How to get clarity: track with a tool like MyFitnessPal and see where you actually land (15:58) Why it's really hard to feel good on 1200 calories (16:07) If your exercise goes up, your nutrition has to go up with it (16:44) Look in the rear view mirror: did I set my day up to support me? (17:09) This is your season of nourishment, not your season of fastingKey takeaways:Energy problems in midlife are often fuel problems. Before you blame your hormones, look at your plate. Breakfast is where most women fall short. Aim for roughly 25 to 30 grams of protein and about 10 grams of fiber. Protein forward, yes. But not at the expense of fiber. Track for a week and you might be surprised. Carbs are not the enemy. Pick the right ones and pair them with protein. If your energy crashes mid afternoon, you probably undershot lunch, not overdid it. Hangry in your 40s looks like irritability. Rule out hunger before you rule in hormones. Mediterranean diet with a protein forward lens is the framework with the most research behind it. If you've added exercise, add fuel. One without the other is a recipe for exhaustion.Connect with us:Join the Empowered Midlife Hub:https://drnicandnat.com/hub-waitlistInstagram...
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