Here’s Why Our Nutrition Needs Change As Aging Moms

I think every aging mom agrees that after we hit our mid-30s and beyond, it just seems as though our metabolism doesn’t work anymore. It can feel like no matter how well we eat, or how many times we work out, our bodies just don’t respond the way they used to in our 20s or even prior to having babies. 


The truth is, there are a few things happening during this stage. First, we typically need fewer calories every year that we age due to the natural decline of muscle mass. Muscle burns 3 times the amount of calories compared to body fat so you can see how this change can happen. Second, we likely aren’t as active as we were a decade ago. We may not be lifting small babies anymore or may have a sedentary job where we aren’t moving as much as we used to. Plus our hormones are starting to shift and we’re losing muscle at a faster rate than we realize, causing our metabolic rate to drop.


Your Top Daily Nutrients While Aging

In addition to the metabolic changes happening in our bodies, pregnancy, post-partum, and aging bring significant changes to our nutritional needs. Let’s discuss some practical tips on how to nourish our bodies effectively for our health and to promote lean bodies.

Here are a few of my top nutrients to include to your daily routine:

Calcium and Vitamin D 

Did you know as women our bone mass peaks sometime around age 20-30? With this decline in bone density, consuming enough calcium and vitamin D is crucial for bone health. Focus on eating calcium-rich foods such as dairy and leafy greens and consider supplementation if necessary. It’s great to spend plenty of time outdoors for natural vitamin D synthesis, however, supplementation may be helpful if it’s winter time.


Muscle mass naturally decreases with age, so sufficient protein intake is vital to preserve muscle mass and strength. Did you know about 90% of the female clients I work with don’t eat enough protein? Include protein-rich foods in each meal, such as lean meats, poultry, fish, eggs, dairy, legumes, and nuts.


Combat oxidative stress and inflammation by incorporating antioxidant-rich foods like berries, dark leafy greens, colorful fruits and vegetables, nuts, seeds, and even green tea into your diet. This is another area that I think most of us don’t eat enough of. Smoothies are a great way to add a bunch of nutrients into one snack if you are finding it difficult to eat enough fruits and vegetables.

Healthy Fats

Opt for heart-healthy fats found in avocados, olive oil, nuts, seeds, and fatty fish to support brain function, heart health, and hormonal balance. Many women report noticing shifts in hormones as early as mid-30s which makes sense with the metabolic changes as well. 


Did you know you can’t lose body fat without enough water? Our body uses water for nearly every function, including lipolysis – the breakdown of body fat. So there’s one more reason you want to ensure you’re drinking enough water. I recommend starting with about half of your body weight (in lbs) in ounces of water. For example if you’re 160 pounds, you want to shoot for 80 oz of water. Of course if you’re active or sweaty, you’ll likely need even more water.


This is one mineral I try to take daily. Magnesium in bone health, muscle function, sleep quality, blood sugar regulation, heart health, cognitive function, and more. Since taking magnesium glycinate daily, I’ve noticed improvement with my gut health, reduced headaches, and better sleep. Here’s a LINK to my favorite magnesium out on the market and you can use my code “wholesome10” to save 10% off your order! 


Tips for Improving Nutrition & Creating a Lean Body As You Age

Meal Planning

Plan and prepare balanced meals ahead of time to ensure you’re meeting your nutritional needs and avoiding reliance on convenience foods. I know we think we can do it as we go, but things come up in the day and we’re always running out of time. So be prepared!

Listen To Your Body

Pay attention to hunger and fullness cues, and eat intuitively rather than adhering strictly to external cues or societal pressures. While I think knowing your body’s calorie needs can be helpful, the most important area to focus on is listening to your hunger and satiety. This will help and tell you so much about what’s going on on the inside.


Enjoy your favorite treats in moderation while focusing on a predominantly nutritious diet. But remember, consuming too many may not be the most nourishing and could deter you from your goals.

Consult a Professional

If you have specific dietary concerns or health conditions, seek guidance from a registered dietitian or healthcare provider for personalized advice. I love watching clients learn about their own individual needs and seeing the impact it makes on their lives and goals!

Strength Training

Strength training is a must for us moms for several reasons. Here are just a few:

  • Boosts Energy Levels: It may seem counterintuitive, but expending energy through strength training can actually increase your overall energy levels. Regular exercise stimulates the production of endorphins, those feel-good hormones that can combat fatigue and boost your mood, leaving you with more vitality to tackle your daily tasks. (Remember that quote Legally Blonde?)
  • Enhances Physical Health: Motherhood is a physically demanding job, whether you’re carrying a baby, chasing after toddlers, or lugging around heavy diaper bags. Strength training builds muscle mass, improves bone density, and enhances overall physical strength, making everyday activities easier and reducing the risk of injury.
  • Mental Resilience: The mental fortitude gained through strength training is invaluable for navigating the challenges of motherhood. Setting and achieving fitness goals, pushing through difficult workouts, and overcoming plateaus all cultivate a mindset of resilience and perseverance that can be applied to every aspect of life.
  • Stress Relief: Parenthood comes with its fair share of stressors (amiright?), but strength training provides a healthy outlet to release tension and unwind. The physical exertion of lifting weights can take away stress and anxiety, leaving you feeling a little more refreshed.
  • Sets a Positive Example: As a mom, you are your child’s first and most influential role model. By prioritizing your own health and wellness through strength training, you’re setting a powerful example of self-care and self-love that your children will carry with them for life. Those kids are always watching!


As you can see, there are several changes that happen to our bodies after we have babies and as we age. So if you feel like your body is changing, it probably is! Now you have some tips and guidance on how to handle these changes. It can feel really frustrating, but use it as an opportunity to focus on new areas you maybe haven’t focused on before like muscle growth and a better balanced diet. So pick a new habit to continue helping you grow into the tough mother that you are!



Ready to take charge of your nutrition? If you’re craving personalized guidance, accountability, and a tailored plan to reach your goals, my coaching program is here for you. Say goodbye to your old dieting ways and hello to sustainable, nourishing habits. Apply HERE to start your transformation!

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