"But I've always eaten like this and I've never had a problem before…"

It's something I hear from women in their 40s who are suddenly finding that their body feels different.

You're eating much the same foods. You're exercising regularly. You're not doing anything dramatically different — yet perhaps your clothes fit differently, your energy isn't what it used to be, your appetite has changed or your latest blood test shows that your cholesterol isn't quite where it was a few years ago.

If this sounds familiar, you're not imagining it.

The transition through perimenopause and menopause involves significant hormonal changes, and these occur alongside the normal effects of ageing, changes in muscle mass, activity, sleep, stress and lifestyle.

It doesn't mean your metabolism has suddenly "broken" — and it certainly doesn't mean you need to eat less and exercise more.

It does mean that the nutrition strategies that worked for you in your 20s and 30s may need some adjustment.

Here are five areas I encourage women to pay attention to during their 40s and beyond.

1. Your body composition can change

One of the most frustrating changes for many women is noticing a shift in body composition.

You may find that you're losing muscle more easily, gaining body fat or noticing more fat around your middle, even though your weight hasn't changed dramatically.

There are several factors involved. Ageing is associated with a gradual reduction in muscle mass, while changes during the menopause transition can also influence body composition and fat distribution. Physical activity, strength training, protein intake, sleep and overall energy intake all matter too.

This is one reason I encourage women not to focus solely on the number on the scales.

What can help?

Strength training and adequate protein become increasingly important.

Rather than simply trying to eat less, think about how you can support and maintain the muscle you already have.

That means including a good source of protein at each meal, eating a varied diet and maintaining resistance exercise.

2. Your insulin sensitivity can change

Insulin sensitivity is another area worth paying attention to during midlife.

The menopause transition can occur alongside changes in body composition, fat distribution, physical activity, sleep and other factors that influence glucose metabolism and insulin sensitivity.

This sometimes leads women to conclude that they need to eliminate carbohydrates.

You don't.

Carbohydrates are an important source of energy, particularly for active women.

Instead of automatically cutting carbs, consider the bigger picture:

• What type of carbohydrate are you eating?

• How much are you having?

• Are you pairing carbohydrates with protein and fibre?

• Are you eating enough vegetables and whole foods?

• Are you exercising regularly?

• Are you getting enough sleep?

A meal of potatoes, salmon and vegetables is very different nutritionally from a large serve of highly refined carbohydrates eaten on their own.

It's about the overall meal and dietary pattern, not labelling carbohydrates as "good" or "bad".

3. Your cholesterol can change

You may have had healthy cholesterol levels for years and then notice a change during your 40s.

This can be surprising — particularly if you haven't significantly changed your diet.

The hormonal changes associated with the menopause transition can influence lipid metabolism, and cholesterol levels can change during this stage of life. Ageing, genetics, diet, body composition and physical activity also play important roles.

This is why I think it's worth looking beyond weight when we talk about health in midlife.

What can you do?

Rather than focusing on individual "superfoods", look at your overall dietary pattern.

Some of the things I encourage women to include regularly are:

• Soluble fibre from foods such as oats, legumes, fruit and vegetables

• Nuts and seeds

• Extra virgin olive oil

• Oily fish

• Legumes

• Plenty of vegetables and minimally processed whole foods

And don't underestimate the importance of regular physical activity, particularly strength training and aerobic exercise.

If your cholesterol has changed, it's also worth discussing your individual results and cardiovascular risk factors with your GP or healthcare professional.

4. Your appetite, hunger and cravings can change

Have you suddenly started getting ravenous at 4pm?

Or perhaps you're finding yourself thinking about chocolate after dinner when you never used to?

Again, this isn't necessarily about willpower.

Hormonal changes, sleep, stress, exercise, meal timing and what you're eating throughout the day can all influence appetite and food choices.

One of the first things I'd look at is whether you're actually eating enough earlier in the day.

A breakfast consisting of coffee and toast may not keep you satisfied until lunch. A salad with very little protein may leave you searching the pantry at 4pm.

Sometimes the solution isn't more willpower.

It's a more satisfying breakfast and lunch.

Try building meals around:

Protein + plants + quality carbohydrates + healthy fats

This combination can help create a more satisfying and nutritionally balanced meal.

5. Your recovery can change

You may also notice that you don't recover from exercise, poor sleep or busy periods quite as easily as you once did.

You might need more recovery between hard training sessions. A few nights of poor sleep may affect you more noticeably. And trying to combine intense exercise with under-eating can leave you feeling exhausted rather than energised.

This is particularly important for active women.

Your body needs adequate nutrition to support training and recovery.

That means thinking about:

• Protein for muscle repair and maintenance

• Carbohydrates to support exercise and replenish glycogen

• Healthy fats for overall health

• Micronutrients from a varied diet

• Adequate fluids

• And, importantly, sleep and rest

More exercise isn't always the answer.

Sometimes the answer is better recovery and better fueling.

So, does this mean you need to eat less?

This is the message I most want women to hear:

No. Not necessarily.

If your body is changing during your 40s, the answer isn't automatically to restrict your food further.

You may need to look at the quality and balance of your meals, your protein intake, your carbohydrate intake, your fibre, your activity, your sleep and your recovery.

And if weight management is one of your goals, there are ways to approach that without resorting to extreme diets or eliminating entire food groups.

Your nutrition may need to evolve as your body does.

The goal isn't to get your body back to how it was at 25.

It's to support the body you have now — and to make sure you're giving it the nutrition it needs for the years ahead.

Are you navigating perimenopause or menopause?

At Nourish With Susie, I work with women through perimenopause and menopause who want practical, evidence-based nutrition advice without the confusing wellness hype.

We can look at your individual nutrition, lifestyle, goals and health concerns and work out what actually matters for you.

Normal food. Practical strategies. Evidence-based nutrition. No restrictive diets.

If you're feeling like "I'm doing all the right things, so why does my body feel different?", you're not alone.

Need help? If you're navigating changes in your 40s and want practical, personalised nutrition support, book a consultation with Nourish With Susie.