Nutrition for wellbeing and hormonal health: supporting your body through every stage of life

Yesterday we had the pleasure of welcoming Nutrition Therapist Tammy from Seven Colours of Nutrition Seven Colours of Nutrition at Belift.

Tammy shared her expertise on nutrition, hormonal health, and the changing needs of the body across midlife and beyond, bringing together science, lived experience, and practical strategies that support women to feel stronger, more energised, and more in control of their health.

Here’s what we learned from Tammy’s expertise

Tammy’s session brought together a clear and practical message: small, consistent changes in nutrition and lifestyle can have a meaningful impact on daily energy, wellbeing, and how the body adapts through different life stages.

One of the key themes was that many of the changes women notice in midlife are not random. They are often linked to hormonal fluctuations, changes in stress load, sleep disruption, and shifts in how the body regulates energy and recovery.

Rather than seeing this as something to “fix,” the focus is on learning how to support the body through change.

We also explored how interconnected the body’s systems are. Hormones, brain function, gut health, sleep, and the nervous system all interact. When one area is under strain, it can influence others, showing up as changes in energy, mood, digestion, or cognitive clarity.

Tammy emphasised that nutrition is not about strict rules or restriction, but about building a strong foundation that supports stability and resilience in the body.

From a practical point of view, this means prioritising the basics: protein at each meal, regular eating patterns, daily movement, hydration, and good-quality sleep. These habits support more stable energy levels and overall metabolic function.

Another important insight was the value of listening to your body rather than fighting against it. What worked in earlier life stages may not feel the same later on, and adapting nutrition and lifestyle is a normal and important part of that process.

Finally, consistency was highlighted as more important than perfection. Sustainable habits, not extreme approaches, create long-term change.

The body in balance: everything is connected

The body operates as an integrated system:

• Brain

• Hormones

• Thyroid

• Gut microbiome

• Nervous system

During perimenopause and menopause, oestrogen levels fluctuate rather than decline in a straight line. These fluctuations can contribute to symptoms such as:

• Mood changes or anxiety

• Brain fog

• Sleep disruption

• Changes in energy and appetite

Hormonal changes can also influence how the body responds to stress. For example, shifts in oestrogen may affect sensitivity to cortisol (the body’s primary stress hormone), which can impact feelings of overwhelm or emotional regulation.

However, cortisol is not inherently negative as it plays an essential role in energy regulation, alertness, and daily function. The goal is balanced regulation rather than suppression.

Foundations of hormonal and metabolic health

Rather than focusing on extremes, the most effective approach is to build strong daily foundations:

Balanced meals

Including protein, carbohydrates, fats, and fibre at meals supports stable energy and appetite regulation.

Daily movement

Walking, general activity, and gentle movement after meals can support blood sugar regulation and overall health.

Sleep

Sleep is essential for physical recovery, cognitive function, and hormonal regulation.

Stress regulation

Stress includes emotional pressure, poor sleep, under-recovery, and life demands, not just psychological stress.

Gut health

The gut microbiome plays a role in digestion, immune function, and hormone metabolism.

Strength training

Resistance training supports muscle mass, bone health, metabolic function, and long-term health outcomes.

Social connection

Community and connection support consistency, motivation, and mental wellbeing.

Alcohol awareness

Alcohol can affect sleep quality, recovery, and overall metabolic health when consumed regularly or in higher amounts.

Energy and blood sugar stability

Energy levels are influenced by blood sugar regulation.

More stable blood sugar tends to support more consistent energy, while large fluctuations can contribute to fatigue, cravings, irritability, or reduced concentration.

Practical strategies:

• Include protein at breakfast

• Aim for protein at each meal

• Include protein-rich snacks if needed

• Include carbohydrates in the evening to support serotonin and melatonin production

Some individuals may find that a small evening snack supports sleep quality, but this is highly individual.

Intermittent fasting: individual response matters

Intermittent fasting may be effective for some individuals. However, responses vary widely.

For some women, particularly during perimenopause, longer fasting windows may feel stressful for the body and may affect:

• Energy levels

• Sleep quality

• Stress response

• Training performance

The key principle is that nutrition strategies should reduce physiological stress, not increase it.

Food as the foundation of health

Key principles from the session included:

• Aim for variety across the week (around 30 different plant foods is a useful guideline)

• Include protein at each meal

• Include healthy fats such as olive oil, nuts, seeds, and avocado

• Stay well hydrated (around 2 litres per day as a general guide)

• Eat at regular intervals to support energy stability

• Limit highly processed foods where possible

Greater dietary diversity supports gut health and nutrient intake.

Supplements: support, not replacement

Supplements can be useful where appropriate, but they should complement, not replace, a balanced diet.

Common examples discussed:

• Magnesium (glycinate): supports relaxation and sleep quality

• Omega-3: supports brain health and inflammatory balance

• Vitamin D: supports immune and mood health

• Vitamin B12: supports energy metabolism and neurological function

• Ground flaxseed: provides fibre and supports gut health

These supplements can be a helpful addition for some individuals, but it is always advisable to consult your GP or a qualified healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking medication.

Key takeaways

If you take anything from this session, focus on the fundamentals:

• Prioritise protein at breakfast

• Build your meals first before focusing on restriction. A simple guide is to aim for: ¼ of your plate protein, ¼ complex carbohydrates, and ½ vegetables or greens.

• Daily movement

• Strength train 2–3 times per week

• Support sleep and stress management

• Focus on consistency over perfection

  
  

Strength training is particularly important for long-term health, supporting muscle mass, metabolic function, and reducing risk factors associated with chronic disease like cardiovascular disses.

Final thoughts

This session with Tammy from Seven Colours of Nutrition was a reminder that health is not about extremes or perfection. It is about building simple, sustainable habits that support the body through different life stages.

With the right foundations, nutrition, movement, sleep, stress management, and connection it is possible to feel strong, energised, and resilient at every stage of life.