There’s a lot of conversation right now around protein.

And yes, it matters, especially in midlife.

However, something else is quietly being pushed aside.

I’m seeing it more and more with the women I work with.

They’re hitting their protein targets, they’re adding powders, tracking grams, building meals around it.

But they still feel bloated, sluggish, and uncomfortable in their bodies, and they can’t work out why.

I often get asked:

Is it a gut issue?

A food intolerance or allergy?

Possibly.

However most times the answer is something far more simple than that.

The Missing Pieces: Fibre and Healthy Fats

While protein supports strength and structure, it doesn’t work alone.

Your body needs support from fibre and healthy fats as well.

Without them, things can start to feel… off.

Why Fibre Matters More Than You Think

When fibre intake drops, digestion slows down.

As a result, many women experience constipation, bloating, and discomfort.

That heavy, sluggish feeling often follows.

Fibre plays a critical role in gut health.

It also helps regulate blood sugar levels throughout the day.

Balance blood sugar also means balanced mood, energy and thinking capacity.

In addition, fibre supports the removal of excess hormones, through elimination.

Fibrous food often also comes with an array of different vitamins and minerals, for added health benefits.

This becomes even more important during perimenopause and menopause.

Without enough fibre, your system simply cannot function as efficiently.

High Fibre Foods Include:

• Fruit and vegetables
• Wholegrains such as rice, quinoa, oats, buckwheat, millet, sorghum
• Beans
• Legumes
• Nuts
• Seeds

Healthy Fats Are Not the Enemy

For years, women have been taught to fear fats, especially after the low-fat era was born in the 70’s.

However, the type of fat you consume is super important.

The negative impact of consuming ‘bad’ unhealthy (ultra processed) fats versus ‘good’ healthy fats (natural, minimally processed), is huge.

Healthy fats are essential at any age, especially in midlife.

They support hormone production and brain function.

Healthy fats trigger the lepton hormone, the hormone that signals to your brain you are full when eating.

It’s the body’s natural appetite suppressant.

Without it, your ghrelin hormone, which is the hormone that signals to the brain you are hungry, runs ramped, and you can’t stop eating.

This often leads to more snacking, ‘food noise’ and unstable energy.

Over time, this can feel like a constant battle with your body.

Healthy Fats Include:

• Olive oil
• Coconut oil
• Avocado oil
• Grass fed tallow or lard
• Grass fed ghee
• Organic butter
• Avocados
• Nuts
• Seeds
• Fatty fish
• Tahini
• Nut butters
• Olives

Unhealthy Fats Include:

• Margarine
• Vegetable oil
• Canola oil
• Rapeseed oil
• Rice bran oil
• Soybean oil
• Sunflower oil
• Corn oil
• Trans-fats

Why Balance Changes Everything

Protein is important. There’s no doubt about that.

But balance is what truly supports your body.

When you combine protein, fibre, and healthy fats, everything works better.

Digestion feels smoother.
Energy becomes more stable.
Cravings begin to settle.

Food starts to feel nourishing again, not stressful.

What This Looks Like In Real Life

This doesn’t need to be complicated.

It can be as simple as building meals with all three elements.

Think protein for strength.
Fibre for digestion.
Healthy fats for satisfaction.

For example, instead of just eggs on toast, you might add avocado and spinach.

Now your body has what it needs to function properly.

If You’ve Been Doing “Everything Right”… Read This

If you’ve been focusing on protein but still don’t feel quite right…

This may be the missing piece.

Too much of anything is not great.

It’s about balance, variety and nourishment.

Three things that are super important in all walks of life, especially midlife.

Ready For Support?

If you need help understanding what your body needs right now, and how to structure your nutrition in a way that actually supports you:

👉 Book a Strategy Session:
https://strategy-call-with-terri.youcanbook.me

And if you know a woman who is drowning in conflicting hormone advice — please share this 💫

• Coach Terri Batsakis

 

https://freedomfitnessforwomen.com.au/11-things-to-help-you-succeed-in-health-and-weight-loss/

https://freedomfitnessforwomen.com.au/healthy-eating-is-not-just-about-food/