Energy-boosting foods (that aren't ☕︎).
Midlife Bites is changing, food-first fixes for low energy, plus Lentil & Spinach Salad with Citrus Dressing
It’s May! It’s my birthday this month — 45 feels positively middle-aged, but we can’t stop time, can we (unless you’re Bryan Johnson, perhaps?)? To refocus my thoughts away from any age-related chatter, and now that Midlife Bites has been around for more than 18 months, I’ve been feeling the need to shake things up a bit. As a side note, I’ve also grown increasingly tired of social media. The nutrition and wellness space is saturated with fear-mongering and misinformation, and it often feels like the only way to be seen is through clickbait captions and alarmist videos, even amongst my peers. This is not something I’m onboard with at all. Eating for health should be simple and enjoyable not scary, complicated and elitist.
Embracing the themes of simplicity and deliciousness, I wanted to try a new format for my newsletters. So, from this month, the structure will be:
1st Sunday of the month:
Practical, bite-sized evidence-based nutrition tips and myth-busting insights, plus one nourishing recipe that will help you to put the theory into practice. You'll also get a sneak peek at what’s coming up for paid subscribers, so you can decide if you'd like to explore more. Completely free for all.
3rd Sunday of the month:
Paid subscribers will receive an in-depth, evidence-based nutrition deep dive focused on key topics like energy, sleep, mood, or hormonal shifts during perimenopause. You'll also get two delicious recipes plus occasional bonus content like cheat sheets, mini-guides or resource lists — all designed to help you feel confident, nourished, and supported.
So, the same type of content, but in an easier to digest format that makes healthy eating in midlife simple! I’d love to hear what you think about the new format.
In this edition, read on for three foods to help support your energy (spoiler: it’s not biscuits, chocolate or coffee), plus a quick and easy nutrient-packed salad designed to turn simple ingredients into an energy-boosting meal.
As always, I’d love to hear from you if you’re interested in working together, or if you have any questions or comments — either hit reply or book a free 1-to-1 chat.
3 Energy-Boosting Foods for Perimenopause
Feeling tired? You’re not alone. Nearly 50% of perimenopausal women experience fatigue but what’s the reason so many of us are feeling this way? As oestrogen levels fluctuate and fall significantly, progesterone and testosterone levels also take a downturn. These hormonal shifts can have a real impact on the body, triggering symptoms like hot flushes, mood changes, trouble concentrating, disrupted sleep, and anxiety. All of this can interfere with how well you sleep at night — and how energised you feel during the day.
But fatigue during midlife isn’t just about hormones. It’s often a mix of physical changes, emotional stress, and the demands of everyday life.
The good news? A few small lifestyle tweaks can make a big difference:
✓ Prioritise sleep hygiene: Keep devices out of the bedroom, wind down before bed, keep your room cool, and stick to a regular sleep routine.
✓ Move your body regularly: Aim for 150 minutes of moderate exercise each week (think 5 x 30-minute sessions). Start gently and build up gradually.
✓ Stay hydrated: Lower oestrogen affects your body’s ability to retain fluid, which may lead to dehydration. Drinking enough water may improve your energy and sleep quality.
✓ Eat a balanced, nutrient-rich diet: To support energy levels, include:
Protein at every meal (eg eggs, Greek yoghurt, nuts, seeds, beans, lentils, fish or meat)
Healthy fats (such as oily fish, avocado, nuts, and seeds)
Iron-rich foods (like leafy greens, red meat, liver, lentils, beans, and dried apricots)
Plenty of fibre to support digestion and stable energy
Want to start with a few easy changes? Focus on these three energy-supporting foods:
Lentils
A great source of plant-based iron, lentils help support red blood cell production — crucial for transporting oxygen around the body (hello, energy!). Pair with vitamin C (like a squeeze of lemon juice) to boost iron absorption.
Eggs
Packed with nearly every essential nutrient (all except vitamin C), eggs offer high-quality protein and healthy fats to help stabilise blood sugar for sustained energy. They’re also rich in choline, which supports brain function and reduces mental fog.
Pumpkin seeds
Tiny but powerful, pumpkin seeds are loaded with iron, zinc, and magnesium. These minerals are vital for energy production, hormone balance and supporting mood. Sprinkle on salads, porridge, yoghurt, or over roasted veg for an easy nutrition boost.
💡 Coming this month for paid subscribers:
I’m diving deeper into fibre and how to support your gut health and hormones in midlife. Find out why fibre matters, signs you're not getting enough, and how to increase it sustainably.
Lentil & Spinach Salad with Citrus Dressing
Serves: 2 (as a main); 4 (as a side) | Time: 15 minutes
This iron-rich lentil & spinach salad with citrus dressing is fresh, fibre-packed, and perfect for lunch, or enjoy it alongside some grilled fish or chicken for dinner. The vitamin C in the citrus dressing and red pepper helps your body absorb the plant-based iron from the lentils and spinach. It’s such an easy and delicious meal to support both your energy and your hormones.
INGREDIENTS
for the salad
1 x 250g packet pre-cooked Puy lentils
2 large handfuls of spinach, roughly chopped
1 small red onion, thinly sliced
1 carrot, finely grated
1 red pepper, diced
1 handful of parsley, roughly chopped
100g feta, crumbled
3 tablespoons pumpkin seeds
for the citrus dressing
1 orange, juiced
½ lemon, juiced
1 teaspoon Dijon mustard
1 teaspoon maple syrup (or honey)
2 tablespoons extra virgin olive oil
pinch of sea salt & black pepper
METHOD
In a small jar or bowl, whisk together orange juice, lemon juice, mustard, maple syrup, olive oil, salt and pepper.
In a large bowl, combine lentils, spinach, red onion, grated carrot, red pepper, parsley and feta. Toss to combine.
Drizzle the citrus dressing over the salad and toss to coat. Sprinkle with pumpkin seeds. Enjoy immediately or store in an airtight container in the fridge for up to 2 days.
Nutrition Notes
Teaming plant-based iron (from the lentils & spinach) with vitamin C (from the orange, lemon and red pepper) helps boost absorption.
Add a couple of soft boiled eggs for extra protein.
This salad is naturally gluten free; just skip the feta to make it dairy free.
Focus on eating a source of protein with every meal and snack to help stabilise your blood sugar and support steady energy. Balanced blood sugar means fewer crashes, better mood, and stronger hormone support — all essential during perimenopause. Keep it simple:
At breakfast, choose scrambled eggs and cottage cheese, or Greek yoghurt sprinkled with nuts and seeds
Serve fish, chicken, lentils, beans or tofu at lunch and dinner
Snack on hummus, boiled eggs, nut butter or a handful of nuts with fruit
If you’re feeling overwhelmed about how to support your health in midlife, why not book a complimentary chat to find out more about working with me on a 1-to-1 basis. And if you’re on Instagram, come and say hi.