We make the change we want to make when we stay in the uncomfortable moments of the new actions a little longer each attempt. Find some calm in those uncomfortable moments. A coach can help you identify the discomfort at play and how to keep going through it. You can discuss what systems to implement so you stop depending on motivation to make a change. They can help you take action when you are uncomfortable.

The ratio above will be slightly different for all of us. What someone who lifts heavy weight 3 times per week eats will have to be different than someone who has a desk job and mainly relies on pilates and long walks for exercise. But let's say your activity is similar to someone else; two people will probably feel better with slightly different macronutrient combinations. Do not rely on what someone tells you is best for you; experiment to find what feels best to you. Every body is different.

Fiber intake has been found to have an inverse relationship to depression prior to menopause. This means getting adequate fiber daily may decrease symptoms of depression during this time of your life. This is a particularly important factor as mood swings, and depression are symptoms related to declining hormone function during premenopause.

Eating enough food is very important to our health. If you are eating tiny meals and eliminating groups of food to lose weight, you are not sufficiently taking care of yourself. Your physical and mental health is being compromised, which will compound over time.

I would say the most common health and nutrition idea I see women in their 40s battling is whether to eat carbohydrates, bringing meaningful awareness to their changing body composition, and walking a tightrope on distorted eating. For some reason, the diet culture of our teenage years seems to be rearing its ugly head again as our hormones decline and our body changes. I see a trend of going backward to these ideas of beauty and eating that have long been shown to cause mental health distress and malnutrition.

The contemplative stage of change is super important. You need time to think through what changes you want to make, the costs of NOT making this change, and honestly, the costs of making the change. You need this time between realizing you want to make a change and taking action. That is important time.