Why Eating More May Be the Key to Success In this Season

Plant-Predominant: Rethinking Nutrition in Midlife

If you’re in your 40s or beyond and feeling confused or even defeated—by nutrition advice, you’re not alone.

Many women reach midlife having tried “all the right things.” You’ve tried eating less, cutting carbs, keto, skipping meals; following plans that promised results if you were just disciplined enough. And some may have worked in the past, yet your body feels different now. Weight accumulates more easily (and usually right around the middle). Energy dips more often. Sleep feels more fragile. And the rules that once worked don’t seem to apply anymore.

This isn’t a personal failure or a lack of discipline. It’s a signal that your body’s needs are changing.

The Problem With “Perfect” Eating

For decades, women have been taught to approach nutrition as something to control, restrict, or “get right.” Diet culture thrives on extremes: all-or-nothing plans, rigid rules, and the idea that success comes from willpower alone.

But in midlife, this approach often backfires.

Restrictive eating increases stress on the body which raises cortisol (which may already be dysregulated due to hormonal shifts), disrupts sleep, and intensifies cravings. It can also disconnect us from our own hunger cues, leaving us feeling frustrated and out of sync with ourselves.

The result? A vicious cycle of starting over, feeling like you failed, and blaming yourself when that strategy was never designed to support this season of life in the first place.

A Different Approach: Plant-Predominant Nutrition

When I talk about plant-predominant nutrition, I’m not talking about perfection. And I’m definitely not talking about another label to live up to.

Plant-predominant simply means:

• More plants, more often
  

• A focus on adding nourishment, not eliminating foods
  

• Flexibility that honors culture, preferences, and real life
  

• Sustainability over strict rules
  

This approach centers vegetables, fruits, whole grains, legumes, nuts, and seeds—while still leaving room for animal proteins if you choose them. It’s not vegan or vegetarian unless you want it to be. It’s about building meals that support your body instead of fighting it.

Why This Matters More in Midlife

As hormones shift during perimenopause and beyond, our bodies respond differently to food. Blood sugar regulation becomes more difficult. Fiber intake plays a bigger role in digestion and hormone metabolism (<10% of Americans meet their fiber goals daily). Nutrient density matters more than ever.

Plant-predominant eating naturally supports these needs. It helps stabilize energy, supports gut health, reduces inflammation, and provides the vitamins, minerals, and antioxidants that protect long-term health, all without requiring rigid restriction.

Progress Over Perfection

This isn’t about overhauling everything you eat overnight. Think small habit changes you stack over time.

It might start with:

• Adding more vegetables to one meal a day
  

• Swapping refined grains for more fiber-rich options
  

• Adding plant-based protein sources into the mix each week

Small, consistent choices add up—especially when they’re rooted in caring for your body rather than controlling it.

Midlife is not the time to shrink yourself, punish your body, or chase unrealistic standards. It’s an opportunity to reconnect, to nourish, and to build habits that actually support the life you’re living now and the woman you want to be in 20 years.

A Reflection to Sit With:

Where might I focus on adding nourishment instead of restricting myself?

How do I show care for my body through the way I nourish it?

Zakiya💜

If this resonates, you’re in the right place. Over the next few weeks, I’ll be breaking down what plant-predominant nutrition looks like in real life. How to build balanced plates, support energy and hormones, and create a way of eating that feels sustainable.

And if you’re curious about how your current habits are supporting (or draining) you, I invite you to start with my 👇🏽Mid-Life Health Check👇🏽—a simple way to reflect on where you are and where you might want to go next.

You don’t need perfection.
You need support, clarity, and a strategy that works with your body.

Zakiya Owens is a Certified Health Coach and owner of Zakiya Owens Coaching, a women-focused coaching business built on helping women 40+ thrive in midlife and beyond through lifestyle change and mindset shift.