Meno-energy: A January reset with Jessica Barac
Energy can dip in midlife, alongside cravings, brain fog, mood changes and that “stuck” feeling. A steadier approach comes from shifting away from restriction and towards nourishment.
“Midlife and boosting our energy… it’s not about deprivation.”
Start with what supports energy (and cut back on what drains it)
A practical reset is less about eating less, and more about eating less of the things that deplete energy:
sugar
juices
processed foods
alcohol
Then build meals around whole foods that help keep blood sugar steady and support inflammation.
The “Phenomenal Four” (an easy plate formula)
A simple way to put meals together is the “phenomenal four”:
Protein
Fibre
Colour
Healthy fats
Protein (for cravings and blood sugar)
Protein helps keep blood sugar more stable and helps with feeling full.
Protein options mentioned:
chicken, beef, turkey, eggs
Greek yoghurt, cottage cheese
chickpeas, lentils, black beans
tofu, tempeh, edamame
Quick, realistic ideas:
a Greek yoghurt bowl with berries, nuts and seeds
single-serve Greek yoghurts for work
tins of tuna
boiled eggs
smoothies (fast and portable)
overnight chia pudding or overnight protein oats
A useful starting point: “start with breakfast”.
Fibre (build it up slowly)
Most people aren’t getting enough fibre. A target mentioned is around 10g per meal, but increasing too fast can cause gut issues — “we’re talking about the wind” — so step it up gradually.
Easy fibre boosts:
chickpeas, lentils, black beans
raspberries
flax, chia, hemp seeds
psyllium husks
broccoli
Colour (for variety and antioxidants)
“If you want to feel beige, eat beige food. But if you want to feel vibrant, eat vibrant food.”
The aim is variety across the week. A helpful benchmark mentioned is around 30 different plants per week.
Healthy fats (brain, hormones, skin, hair)
Healthy fats matter, including:
extra virgin olive oil, olives
avocado
nuts and seeds
omega-3s (oily fish, flaxseeds)
Getting unstuck: mindset that actually helps
A reset often starts in the head. Thoughts can be repetitive and negative, so the first step is noticing them, then reframing them.
Examples of reframes mentioned:
from “I always fail at dieting” to a focus on nourishment and energy
from “I’ve got to go to the gym” to “I get to move my body”
A practical self-efficacy tweak:
“I’ve been strong before.”
No extremes: microhabits that stick
Big January overhauls tend to backfire. “It’s setting us up to fail.”
A simpler structure:
start with one microhabit (example: a high-protein, high-fibre breakfast for a week)
then add the next small thing (example: a walk after lunch)
keep the kitchen stocked with easy, wholesome food
have a few go-to meals on repeat (example: a simple traybake with chicken, veg, olive oil and seasoning)
Consistency when symptoms derail motivation
A useful approach is “body wisdom” — connecting the dots between actions and symptoms.
When symptoms flare (anxiety, brain fog, mood, hot flushes), a quick review helps:
sleep
alcohol
coffee
stress
breakfast quality (protein vs sugar)
“This is not about being perfect.”
Supplements worth considering (the short list)
Magnesium: often helpful; too much can cause diarrhoea. A figure mentioned is about 300mg elemental magnesium per day.
Omega-3: aim for oily fish 2–3 times a week (salmon, mackerel, anchovies, sardines, halibut). If fish isn’t happening, omega-3 supplements are an option.
Vitamin D: especially important in winter; levels can be tested.
Water: a realistic target
A rough target mentioned is around 2 litres a day, more if sweating a lot (night sweats/hot flushes). Front-loading earlier in the day can help sleep (less waking up to wee). Flavouring water with lemon, lime, raspberries, or even rose essence can make it easier.
Key takeaway
“Shift from… deprivation… to… your body needs nourishment right now.”
A steady midlife reset is built on protein, fibre, colour and healthy fats, plus small habits that can actually be kept.
