352 // What I Eat in a Day in Midlife (Energy, Hormones & Fat Loss Support)

Still tired in midlife… even when you’re trying to eat healthy? In this episode of the Hello Hormones series on Fit & Fueled by Faith, I’m sharing what I personally eat in midlife to support energy, hormones, strength, and overall wellness. Because what worked in our 20s and 30s often stops working in midlife and many women are left feeling exhausted, frustrated, and confused about what their body actually needs now. In this episode, we talk about: • Why nutrition changes in midlife • The importance of protein for women over 40 • Balancing blood sugar and energy • My pescatarian, Mediterranean-inspired approach • Simple ways to nourish your body without restriction This isn’t about perfection. It’s about learning to support your body with wisdom and grace. 🌻 Fit & Fueled by Faith — where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

What if midlife isn’t the end of your story… but the beginning of a new one? A stronger one. A wiser one. A more grounded, faith-filled version of you. In this final episode of the Hello Hormones series on Fit & Fueled by Faith, we’re stepping back and looking at the bigger picture. Because everything you’ve been feeling... the changes in your body, your energy, your emotions it’s not a breakdown.  It’s a reset. In this episode, we talk about: • Reframing midlife as a season of renewal • Letting go of who you used to be • Stepping into who you’re becoming • How to move forward with strength, clarity, and faith • Building a lifestyle that supports your body and your purpose You’re not too late.You’re right on time. 🌻 Fit & Fueled by Faith — where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

Have you felt more emotional lately… crying more easily, getting irritated faster, or reacting in ways that don’t feel like you? You’re not overreacting. And you’re not losing control. In this episode of the Hello Hormones series on Fit & Fueled by Faith, we’re talking about why emotions can feel more intense in midlife and what your body is actually going through. Because this isn’t just “your mood.” It’s hormonal, physical, and deeply connected to your nervous system. In this episode, we cover: • Why estrogen and progesterone affect emotional regulation • How cortisol and stress amplify reactions • Why your nervous system feels more sensitive • How emotional load in midlife adds to overwhelm • Faith-based ways to ground yourself in this season You’re not too emotional. Your body is asking for support. Fit & Fueled by Faith — where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

This is a conversation many women are having quietly… or not at all. Have you noticed a shift in your desire, your connection, or your interest in intimacy in midlife? You’re not broken. And you’re not alone. In this episode of the Hello Hormones series on Fit & Fueled by Faith, we’re having a respectful, faith-centered conversation about intimacy, hormones, and connection in midlife. Because this matters not just physically, but emotionally and spiritually too. In this episode, we talk about: • Why desire can change during perimenopause and menopause • The role of hormones like estrogen and testosterone • How stress, fatigue, and emotional load affect intimacy • Removing shame and opening honest conversations • Reconnecting with your spouse and yourself in a healthy way This isn’t about pressure. It’s about understanding, grace, and connection. 🌻 Fit & Fueled by Faith — where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

Have you ever walked into a room and felt… unseen? Like you’ve lost a part of yourself somewhere along the way? Midlife isn’t just about physical changes it can also bring a quiet shift in identity, confidence, and how you see yourself. In this episode of the Hello Hormones series on Fit & Fueled by Faith, we’re talking about what it means to feel invisible in midlife and how to reclaim your confidence, your identity, and your worth. This isn’t about going back to who you were. \It’s about stepping into who you’re becoming. In this episode, we cover: • Why midlife can trigger identity shifts • The emotional impact of body changes and aging • Letting go of comparison and unrealistic expectations • Rebuilding confidence from the inside out • Anchoring your identity in faith, not appearance You are not fading.You are being refined. Fit & Fueled by Faith — where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

Feeling frustrated that your workouts aren’t giving the results you want? Doing more cardio but noticing no change in belly fat, strength, or energy? You’re not doing anything wrong your body is just changing. In this episode of the Hello Hormones series, we’re talking about why cardio alone isn’t enough in midlife and why strength training is the missing piece. You’ll learn: • How muscle loss and bone density changes affect metabolism • Why cardio alone won’t prevent belly fat or low energy • How strength training boosts metabolism, energy, and confidence • Practical ways to get started safely in your 40s, 50s, and beyond • How faith and self-care can anchor your midlife fitness journey Your body isn’t failing it’s signaling what it actually needs.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

Have you noticed that weight in midlife seems to show up in one specific place… your belly? Even when your habits haven’t changed? You’re not imagining it and it’s not just about calories. In this episode of the Hello Hormones series on Fit & Fueled by Faith, we’re talking about why belly fat becomes more common during perimenopause and menopause and what your body is actually responding to. Hormone shifts, stress, and metabolism changes all play a role. This isn’t about willpower. It’s about understanding your body in this season. In this episode, we cover: • Why estrogen changes affect fat distribution • The role of cortisol and chronic stress • How insulin sensitivity shifts in midlife • Why belly fat is more than just appearance • What actually supports your body moving forward Your body isn’t working against you. It’s adapting. Fit & Fueled by Faith — where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

Wide awake… and wondering why you can’t fall asleep? If you’re in your 40s or 50s, this isn’t just a random fluke — it could be your hormones talking. In this episode of the Hello Hormones series on Fit & Fueled by Faith, we explore why sleep can change in midlife, how hormonal shifts affect your nights, and how you can reclaim restful sleep without guilt or frustration. You’ll learn:  How estrogen, progesterone, and cortisol impact your sleep • Why your nervous system may stay “on” at night • Practical faith-based and physical tips to reset your rest • How to protect your peace when your body won’t let you sleep Sleep is sacred and your body is communicating, not failing. Fit & Fueled by Faith — where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

Have you felt more anxious lately… even when nothing obvious is wrong?Your thoughts feel louder.Your patience feels thinner.Your body feels on edge and you can’t quite explain why.If you’ve found yourself wondering, “Why do I feel like this?” you’re not alone.In this episode of the Hello Hormones series on Fit & Fueled by Faith, we talk about the rise of anxiety in midlife and how hormone changes can impact your emotional and mental well-being.This isn’t just stress and it’s not a lack of faith.Hormonal shifts during perimenopause can affect brain chemistry, your nervous system, and how your body processes stress.In this episode, we cover:• Why anxiety can increase in your 40s and 50s• The role of estrogen, progesterone, and cortisol• How your nervous system becomes more sensitive• Why you feel overwhelmed more easily• How faith anchors you when your mind feels unsettledYou’re not broken.Your body is communicating.Fit & Fueled by Faith - where the female body meets faith.Download the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.

Your body changes in midlife — and sometimes your self-talk does too. In this episode of Hello Hormones, we talk about body image during perimenopause and menopause. Why the mirror can suddenly feel louder. Why clothes fit differently. Why confidence can feel shaky. And how faith anchors us when appearance shifts. This conversation is not about toxic positivity. It’s about truth. You are not your waistline. You are not your wrinkles. You are not your reflection. Where Faith Meets the Female BodyDownload the Free 7 Holy Habits Guide: https:// bit.ly/7holyhabits📬 Sign-up for weekly newsletters and more: https://substack.com/@fitandfueledbyfaith📸 Connect on Instagram: https://instagram.com/fitandfueledbyfaith  📺 Watch full episodes on YouTube: https://youtube.com/@fitandfueledbyfaithFit and Fueled by Faith is a faith and wellness podcast for women over 40 who want to feel strong, energized, and rooted in faith. Hosted by Stacey Ziegler, NASM-CPT, Certified Holistic Health and Life Coach.