A leading menopause coach has outlined three straightforward lifestyle adjustments for 2026, designed to help individuals, particularly those over 40, manage their weight and enhance their wellbeing. The advice centres on shifting one's daily mindset and incorporating small, sustainable habits.
Three Daily Habits for a Healthier 2026
The coach, who shares fitness guidance for the over-40s on social media under the handle @fitnesswithadriana_, advocates for steady, incremental changes. Her first recommendation is to wake up half an hour earlier and begin the day with a morning walk. She asserts this simple act can do a "world of good", suggesting extra benefit can be gained by wearing a weighted vest.
Secondly, she emphasises the critical role of quality sleep, labelling it a "game-changer". By making sleep a priority, she explains, one can reduce reliance on morning caffeine and support overall health. Her third tip is to take a walk after your final meal of the day, or consider using an indoor walking pad if going outside is unappealing.
The Power of Mindset and Expert Nutrition Advice
Fundamentally, the coach stresses the importance of a proactive mindset, encouraging a one per cent improvement each day. "If nothing changes, nothing changes," she stated, urging followers to observe how their bodies respond to these tweaks. The advice resonated online, with one social media user commenting, "I needed to hear this," while others discussed personal challenges with morning routines or cold weather.
Supporting these lifestyle changes, the NHS recommends always including protein with every meal to aid weight loss goals. Protein, comprised of amino acids, is vital for building cells and tissues, promoting muscle growth, and providing sustained energy that helps you feel fuller for longer. Good sources include beans, pulses, fish, eggs, and lean meats.
Balancing High-Protein Diets for Long-Term Health
Health experts at the Mayo Clinic confirm that high-protein diets can assist with short-term weight loss by increasing satiety. However, they caution that such diets must be part of a balanced nutritional plan. Very restrictive high-protein diets that severely limit carbohydrates, like the carnivore diet, may lead to nutrient deficiencies, fibre shortage, and issues such as bad breath, headaches, and constipation.
Furthermore, diets that include large amounts of red and processed meats high in saturated fat can increase the risk of heart disease and raise LDL ('bad') cholesterol. The Mayo Clinic also notes that a high-protein intake may worsen kidney function in individuals with pre-existing kidney disease, as the organs struggle to process the waste products from protein breakdown.
