Mastering Macros: The Perfect Balance for Women’s Health, Weight Loss, and Longevity

April 3, 2025 | by emily | Posted in healthy eating, hormone balancing, longevity, Womens Health

I get it. For years, I thought carbs were the enemy, fat made me fat, and the only way to lose weight was to follow the latest diet craze. From Atkins to keto, carnivore to low-fat, I’ve tried them all—only to end up right back where I started, if not worse. Sound familiar? If you’ve spent years bouncing from one restrictive eating plan to another, only to regain the weight and feel just as lost as before, it’s time to shift your perspective.

Enter macros. Understanding macronutrients—protein, fat, and carbohydrates—isn’t a diet; it’s an education in how to fuel your body for health, strength, and longevity. And for middle-aged women and beyond, this knowledge is non-negotiable if you want to stay in peak physical condition. We can’t just “wing it” anymore.

Let’s break down the perfect macro split for women and why it’s the key to long-term success.

Protein: Your Metabolism’s Best Friend

If you’re not getting enough protein, you’re missing out on one of the most powerful tools for weight loss and muscle maintenance. Protein supports lean muscle growth, which is essential for keeping your metabolism revved up. More muscle means a higher resting metabolic rate, helping you burn more calories even when you’re not working out.

For middle-aged women, protein also plays a critical role in bone density, satiety, and overall recovery. Aim for at least 1.6–2.2g of protein per kilogram of body weight daily. Great sources include grass-fed beef, wild-caught fish, eggs, Greek yogurt, and plant-based options like lentils and tofu.

Fats: Essential for Hormonal and Brain Health

For years, fat was demonised, but the truth is that healthy fats are non-negotiable for women’s well-being—especially as we age. Fats support hormonal balance, brain function, and even mood stability. If you’re feeling fatigued, irritable, or dealing with low libido, you might not be getting enough.

One of the most important fats to focus on? Omega-3s. These essential fatty acids are crucial for brain health, reducing inflammation, and even improving libido. Women should aim for 1.1g of Omega-3s daily, which you can get from salmon, sardines, walnuts, flaxseeds, and high-quality fish oil supplements.

Carbs: The Energy Source You Actually Need

I once thought carbs were the enemy—oh, how wrong I was! Carbohydrates are essential for energy, recovery, and athletic performance. They fuel your workouts, support brain function, and help manage stress. If you’re constantly tired, struggling to push through workouts, or dealing with brain fog, you might not be getting enough.

The key is choosing quality carbs—think sweet potatoes, quinoa, berries, and whole grains. Avoid ultra-processed sugars and instead focus on nutrient-dense, fiber-rich sources that keep you fueled and satisfied.

Why Calorie Counting Isn’t a Diet—It’s an Education

Counting macros isn’t about restriction—it’s about understanding how to fuel your body. Knowing how much protein, fat, and carbs you need daily allows you to make informed choices, rather than blindly following a meal plan that teaches you nothing.

The reason most diets fail is that they disempower you. They tell you exactly what to eat and when, but once the diet is over, you’re left clueless about how to maintain your results. That’s why 80% of people who lose weight on a diet regain it.

But when you understand macros, you take back control. You learn how to eat for your specific needs, lifestyle, and goals—without ever having to diet again.

Ready to Break Free from Dieting for Good?

If you’re sick of the diet mentality and ready to take control of your health and weight, my 100-Day Transformation Program is exactly what you need. Designed for busy women in midlife and beyond, this program includes:

✅ A custom macro and workout plan tailored to your body and goals

✅ Access to an App with a nutrition tracker to simplify meal planning

✅ Use of a Continuous Glucose Monitor (CGM) to optimise fat loss

✅ Weekly lessons on hormone hacking, metabolism, and sustainable weight loss

✅ Science-backed tools to help you understand exactly what makes YOUR body thrive

No more dieting. No more guessing. Just real, sustainable results.

Enter your email below to join the waitlist and be the first to know when the next intake opens!

🔥 It’s time to take back control of your health, energy, and confidence—for good. 🔥