A top Australian fitness coach has revealed the exact habits she wishes she prioritised in her 30s, and why getting them wrong could impact everything from your weight to your hormones later in life.
Rachael Attard, a qualified personal trainer and sports nutritionist, has shared the key mistakes she made and the simple changes she now swears by to feel better in your 40s, 50s and beyond.
The trainer, who has built a loyal following of more than 113,000 on Instagram, said many women wrongly assume ageing well is something that simply happens, or comes down to luck. In reality, she believes the daily choices you make now quietly shape how your body functions decades later.
The Choices That Shape Your Future
'The choices you make in your 30s decide how you feel in your 40s, 50s and beyond,' she explained, adding that factors like hormones, metabolism and even menopause are influenced far earlier than most realise. While she insisted it's never too late to make changes, Rachael admitted there are several habits she wishes she'd understood sooner - particularly when it comes to how the body responds to stress.
Breakfast: A Non-Negotiable Start
One of the biggest mistakes, she said, is skipping meals, and especially breakfast. Going long periods without food places additional stress on the body and can push cortisol levels even higher, something she has previously warned can make it harder to manage weight and energy levels. Instead, she recommended starting the day with a balanced meal to help stabilise blood sugar and appetite, setting the tone for the rest of the day.
The Magic of Walking
When it comes to exercise, her advice is refreshingly simple. Rather than relying on punishing workouts, Rachael said walking is one of the most effective tools for improving overall health. She describes it as 'magic', not only for helping slim the legs, but also for supporting lymphatic flow, reducing water retention and burning calories without placing additional stress on the body. It's a gentler approach she often recommends for women already dealing with high stress levels, where intense training can sometimes do more harm than good.
Minerals: The Internal Foundation
Beyond movement, the popular trainer said what's happening internally is just as important, particularly when it comes to minerals. She explained that minerals underpin nearly every system in the body, from hormones to digestion, and when they're out of balance, the effects can ripple through everything from weight to energy levels. Supporting that balance, she said, can have a significant impact on overall health.
Sleep: The Magic Pill
Sleep is another non-negotiable for her, and like a 'magic pill', apparently. According to her, quality rest directly influences hunger, metabolism, hormones and recovery, meaning poor sleep can throw multiple systems off at once, especially cortisol and insulin. It's also why she encourages women to start building muscle earlier in life. Strength training in your 30s, she said, can help regulate blood sugar and stress hormones, while also boosting metabolism, improving strength and supporting a more youthful appearance over time.
Live in Alignment with Your Values
But her advice extends beyond diet and exercise. Rachael also highlighted the importance of living in alignment with your values, noting that ongoing stress or dissatisfaction can eventually show up physically in the body. While making changes can feel difficult, she believes the long-term impact is worth it, particularly when it comes to overall wellbeing. She also touched on the role of emotional health, explaining that unresolved trauma can affect every aspect of your life, from relationships to self-perception. Working on yourself beyond the physical, she added, is one of the most valuable investments you can make.
Foods to Avoid for Belly Fat
Rachael also shared specific foods to avoid to lose belly fat:
- Sugary treats: Sweet snacks like lollies, cakes, biscuits and soft drinks often don't have real nutritional value and consist of empty calories. Try natural sweeteners like honey, and drink water or herbal teas.
- Alcohol: A glass of wine or beer now and then is alright, but going overboard can lead to increased belly fat. Alcohol is calorie dense, containing almost twice as many calories as protein and carbs per gram.
- Fried food: French fries and chicken nuggets are loaded with unhealthy fats and calories. Healthier cooking methods like baking, grilling, or steaming are much better choices.
- White rice: Studies have found a connection between eating white rice and obesity in young women. Healthier alternatives include cauliflower rice, brown rice, quinoa, and whole wheat products.
- Processed meat: Jerky, ham, salami, hot dogs, and bacon could sabotage your efforts. Swap them for leaner protein sources like fish, chicken, and beans.
For many women, her message is a powerful reminder that long-term health isn't built on extremes or quick fixes, but on consistent, everyday habits. And according to Rachael, the sooner you start, the easier it becomes to support your body for the years ahead.
