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8 Small Changes for Big Health Gains in Midlife [MENOPAUSE SERIES]

Midlife health can feel overwhelming—especially when it comes to perimenopause and menopause. There’s so much information out there, but what actually works? After my recent podcast episode into midlife wellness and menopause, many of you asking for specifics. You wanted to know: What small, simple changes can make the biggest difference? That’s exactly what we’re covering today!

Keep reading to learn eight things you could start or stop that will make a massive difference in your overall health. And not just health—these shifts will change how confident you feel about yourself in your daily life. Too often, health experts make things overly complicated, leaving us feeling like we have to do everything perfectly or not at all. But here’s the truth: one small shift can change everything.

So, pick one thing that seems easiest for you and start there. That alone will help your future 82-year-old self. And if you want support, this is exactly what we’re focusing on in May inside the Love Your Life School! Now, let’s get into the goods.

1. Mindset Shift: Shift your focus from Weight Loss to Inflammation Loss

For too long, we’ve focused on the number on the scale. But here’s the thing—people at their “perfect weight” still get sick, develop chronic diseases, and struggle with fatigue. The real enemy? Inflammation.

Inflammation contributes to brain fog, joint pain, weight gain, and disease. Instead of asking, How can I lose weight? try asking, How can I lower inflammation? That might mean getting more sleep, drinking less alcohol, moving more, or cutting back on toxins in your food and environment. Shift your focus, and watch how much freedom you feel! Listen in to this week’s episode to learn specific ways I help you do this.

2. Cut Back on Sugar

I know, I know—you’ve heard it before. But reframing sugar as an inflammation trigger instead of just an indulgence can be a game-changer. When I cut it out, I felt better almost immediately—less bloating, more energy, clearer skin. And honestly? I never went back because I don’t want to go through sugar withdrawal again. It’s that addictive.

If this resonates, try re-examining what you consider a “treat.” Is something really a treat if it leaves you inflamed, sluggish, and bloated? Just a little reduction can make a huge impact.

3. Move Daily—Vitamin M!

Want to feel strong, energetic, and mobile for the rest of your life? Then move every single day. Not in some complicated way—just move.

Your body was designed for motion. Think micro-movements, like standing up and sitting down five times in a row, stretching, or walking around the block instead of scrolling your phone. Exercise snacks—short bursts of movement—are more effective than an hour-long workout followed by a full day of sitting.

If this is the thing you choose, start by asking yourself: Did I get my Vitamin M today?

4. Break Your Fast: Go 12 Hours Without Eating

Giving your digestive system a break overnight is one of the simplest yet most powerful health hacks. If you finish dinner at 7 PM, wait until 7 AM to eat again.

This small shift regulates blood sugar, reduces inflammation, and even helps with hormonal balance. Many of my clients notice less bloating, better sleep, and easier weight management just from this one change. Listen in to the podcast episode to learn more specifics as to why this is so helpful and ways that you can get started.

5. Stop Eating After Dinner

One of the most effective things you can do for your long-term health is to stop eating after dinner. Firstly it allows your body time to do the work of digesting so that when it’s time to do the work of sleeping, it gets to focus just on that. Secondly, most late night snacking is either emotional, habitual, or because we didn’t eat enough during the day. None of these things are solved long term by eating at night. Join the Love Your Life School so I can help you with this. I used to eat every night after dinner…for decades! So I know first hand how to break this habit in the least painful way.

How often do you go to bed after eating and think “wow, I’m so glad I ate all of that after dinner?” Let me help you break this habit that harms our confidence and our health. Even if you can’t see it in your waistline, your organs are not being allowed the R&R they need. Added bonus, you’ll wake up feeling lighter, both physically and mentally.

6. Get Real About Self-Care

Why do we eat at night? Because we wait until 9 PM to take care of ourselves.

We live lives that are so exhausting, we feel like we need a reward at the end of the day. But here’s the question: Are you living a life you actually enjoy? Or are you just surviving until bedtime?

I used to be on autopilot—putting the kids to bed, heading straight to the freezer for ice cream. It wasn’t just about the food; it was about needing a break. But what if we took better care of ourselves throughout the day instead?

I know this first hand too! In fact it’s why I created my popular Finding Joy in Everyday Life Program. I was living a life that looked good on the outside but felt awful on the inside. I needed to “buffer” from my life by over eating, over shopping, over exercising. Until I learned the things I teach in the Finding Joy course. Take it from me, you deserve self-care long before 9 PM. How can you care for yourself today?

7. Lift Heavy Things

Muscle is the key to longevity, metabolism, and energy. As we age, we naturally lose muscle, which weakens bones and slows metabolism. The fix? Strength training.

Not pink dumbbells. Not endless reps. Real, heavy lifting. Aim for 1-3 times per week, using weights that challenge you. It’s never too late to build strength, and trust me, your body, brain and bones will thank you for it.

8. Walk After Your Meals

I finished with one of the simplest, and most effective things you can do for your metabolism, digestion, inflammation, midlife weight gain, you name it. Walk after you eat. Any meal. All meals. 5 minutes of movement makes a big difference. If it’s raining, go up and down your stairs. Or hello, get an umbrella. Walking after you eat helps regulate blood sugar, reduces bloating, and supports heart health. It’s a tiny habit with big benefits.

Further, this is one of those things experts like me call a keystone habit because, while super small, it can affect so many other things. Say you commit to take a walk after dinner for the next month. It will help you to stop eating after dinner. The walk and the movement signals to your body that we’re done eating. We might sit on the couch later but eating has ended. Additionally, it gives you a chance for a reset. An opportunity to pause and check in with how you’re feeling. Also, it allows you to check in with the day from a mother earth type perspective: what is the weather like? What does today feel like? This sort of mindful, intentional check in can make time slow down and help us distinguish one day from the next. Finally, I noticed an added bonus that when I took this walk, it would model movement and healthy eating for my kids. I’d say “I’m going for my after dinner walk” with the understanding anyone else can come too. I’ve had some of my nicest connections with a son during these walk and talk. With my husband. With myself. Small thing, big results.

Start Small, Start Today

Warriors, you don’t have to do all eight things. Pick one and start today. One small shift will have a huge ripple effect on your health, energy, and overall well-being.

And if you want support? This is exactly what we’re working on inside the Love Your Life School this May. We’re setting goals, making changes, and making it easier to feel amazing in midlife.

Because you, my friend, are worth it.

Let’s do this!

Don’t miss out on this FREE generous offer: I put together the menopause resources I use and that helped me. You can get that here.