The ideal diet after 40 years: keys for muscle, energy, and a healthy mind

Each decade brings hormonal challenges, muscle loss, and even forgetfulness you never dreamed of before. But don’t worry, I’m here to guide you through this universe that, by the way, is much more fun when you understand it.

Adjusting the menu: protein, fiber, and creativity

I’ll be honest, years ago many patients came to my office convinced that counting calories and buying the latest protein powder promoted by the trendy influencer was enough. But science and experience insist otherwise. From 40 onwards (and don’t even get me started after 65 or during menopause), quality protein becomes your best ally.

Did you know you might need up to 1.2 grams of protein per kilo of body weight each day depending on your life stage? However, don’t dive headfirst into the protein pool, because overdoing it can displace other essential nutrients like fiber, which also plays a vital role.

Once, during a motivational talk at a women’s club, I threw out a little surprise quiz: how much protein do you think is in a cup of chickpeas? Few knew... and no one imagined that besides protein, they provide loads of fiber and minerals. Fun fact: the balance between protein and fiber modulates your energy and helps reduce those stubborn cravings, as well as keeping your mind more focused.

Discover the anti-inflammatory diet to improve your overall health

Sarcopenia: the invisible muscular “farewell”

Do you notice that carrying grocery bags no longer leaves you feeling as fresh as before? You’re probably experiencing the famous sarcopenia (yes, it exists). The number? Between 30 and 60 years old, you could lose up to 250 grams of muscle every year! Worse yet, after 70 years you can say goodbye to up to 15% per decade. I know it sounds dramatic — I myself protested when I first read the papers on this — but there’s good news.

Physical activity and protein together slow down this decline more than you imagine! As I reminded a somewhat stubborn Capricorn patient: you don’t need to sign up for the most expensive gym; three walks a week and exercises using your own body weight already add up. Make it fun, put on your favorite playlist, and turn the routine into a ritual to honor your temple. (Yes, sometimes I use astrological metaphors — what good are years of experience if I don’t add a little spice?)

Why is recovery harder after 40?

Alert mind, satisfied belly: secrets for brain health and sleep

Here’s another gem: cognitive function plummets if you don’t nourish your brain with its full arsenal of nutrients. I’m talking about omega-3 (fish, chia seeds, and walnuts on the daily menu), choline (egg lovers, you’re in luck!), and creatine (not just for bodybuilders, eh). A good trick I shared in my latest ebook: aim for 30 different plants per week to fill your life with micronutrients and protective compounds. At the same time, you enjoy the “rainbow on your plate” and surprise your genes with variety.

And watch out for hydration; don’t underestimate it. As I explained to a group of coffee-addicted executives: dehydration, even mild, shrinks the brain and makes inspiration disappear faster than your motivation to work on Monday morning.

Are you someone who sleeps poorly? I assure you that reducing sugars and increasing fiber can greatly improve your sleep quality. Start by replacing refined cereals with whole grains and discover how your energy stops being a roller coaster.

Human aging has two key years: 40 and 60.

Small changes, big results

Finally, I confess, no one achieves changes overnight. I love patients who believe that a trendy shake will fix years of bad habits, but the truth involves being consistent and choosing patterns backed by science: Mediterranean diet, DASH, portfolio… or as I call them, “diets with a serious last name.”

Make it easy: swap half the meat in your next Bolognese for lentils, have oatmeal a couple of times a week for breakfast, and add more fish to your cart (yes, canned tuna counts too). Don’t ignore nuts and seeds; they help control cholesterol along with oats, and you can add them to any dish with a bit of creativity.

Ready to make peace with your hormones, muscle mass, and neurons? Remember: it’s not about trends but investing in your future self with common sense, flavor, and a touch of humor. As I always say in consultations: “the best diet is the one that makes you feel good… and also makes you smile every now and then!”