My body has developed a personality of its own

At 49, my body has developed a personality of its own. Some days it’s a team player, other days it behaves just like a grumpy toddler, stubborn, unpredictable, and offended by tomatoes. Energy dips have arrive uninvited, recovery takes its time, and food I once loved now feels like I’ve swallowed a brick.

So, I did what any practical midlife woman would do: I staged a full-scale supermarket intervention. This wasn’t about chasing a six-pack (though a bit less jiggle would be nice). This was about fuelling workouts, keeping my joints on speaking terms, and persuading my hormones to stop behaving like a toddler who hasn’t got his own way.

Shopping these days definitely feels like a tactical mission. Every item in my supermarket trolley has a job to do. Some foods are there to power me through spin class, some to soothe my battle-worn knees, and some to keep perimenopause’s mood swings to a dull roar.

Here’s my midlife, training-friendly shopping list. Whether you’re lifting, lunging, or simply marching your way to 10,000 steps, this list will have your back, and hopefully, your glutes too.

Protein picks

Protein is the queen of midlife fitness. Don’t ignore it.

Veggies for hormone health

Cruciferous vegetables help with estrogen metabolism. Fibre keeps your gut happy. 

• Broccoli, kale, cauliflower – Roast, steam, blend, experiment boldly. Your choice for bone strength
• Spinach, rocket – Perfect in salads or scrambled eggs
• Sweet potatoes, butternut squash – Slow-burning energy
• Red cabbage, carrots – Antioxidant-rich and gut-friendly. Ferment red cabbage in apple cider vinegar for a post-gym snack like H does
• Avocados – Healthy fats, potassium.

Smart carbs: energy without the crash

Healthy fats

Snacks and extras

• Berries, fresh or frozen – Antioxidants, colour
• Dark chocolate, 85% – Magnesium-rich
• Herbal teas – Peppermint, turmeric, saffron; great for digestion
• Celtic salt – Add to water during workouts. 

Pedantic tips from my kitchen

• Plan around your training – Shop weekends, prep meals for midweek strength sessions. 
• Listen to your body – What worked at 30 may now result in cramps, tears, or existential questioning. Adjustments are normal.
• Laugh at mistakes – Burnt broccoli, overcooked oats, fridge chaos, just embrace it. 
• Celebrate victories – Ate all your greens, remembered your protein, didn’t buy that cake? Well done, you.

The takeaway

Midlife training isn’t about restriction; it’s about nourishing a body still capable of remarkable feats. This list is your starting point. Tweak, and maybe do some Zumba when you open the fridge.