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Earlier this year we launched a podcast called The Forties Formula. The idea was simple: talk about things that actually matter in your forties, and make it an easy listen, like friends chatting over coffee. The Forties Formula focuses on how to stay fit, healthy, and thriving in your 40s and beyond.
Since then, we've had some fantastic guests and we’ve been really honoured to speak with Jasmin Dhillon, a fitness coach, nutritionist, and personal trainer.
Jasmin shared some brilliant insights on how to cook and eat well in your 40s, focusing on simplicity, nutrition, and making every meal count.
The Importance of Protein
One of the first things Jasmin touched on was the importance of protein. It's not just for bodybuilders or athletes. Protein is essential for maintaining muscle mass, keeping you full, and supporting your metabolism, especially as you age.
Jasmin highlighted that as we enter our 40s, we naturally start to lose muscle mass (a process called sarcopenia). To counter this, she recommends consuming at least 1.2 to 1.6 grams of protein per kilogram of body weight per day. That means, if you're 70kg, you should aim for 84 to 112 grams of protein daily.
Simple, Clean Eating
Jasmin stressed the importance of keeping your meals simple and clean. No complicated recipes, no hard-to-source ingredients. Instead, focus on:
• Lean proteins: chicken, fish, beef
• Complex carbs: sweet potatoes, brown rice, quinoa
• Healthy fats: avocados, olive oil, nuts
She also emphasised the power of meal prepping. By spending a couple of hours on the weekend prepping your proteins and vegetables, you set yourself up for healthy, fuss-free meals throughout the week.
The Role of Cooking Methods
How you cook your food matters as much as what you cook. Jasmin recommends:
• Grilling or baking over frying, to minimise added fats
• Steaming vegetables to retain nutrients
• Marinating proteins for added flavour without extra calories
Balancing Macros
While protein takes centre stage, Jasmin also talked about the importance of balancing your macronutrients:
• Carbohydrates: Don't cut them out entirely. Choose complex carbs that provide sustained energy.
• Fats: Healthy fats are your friend. They support brain function, hormone production, and keep you feeling satiated.
• Protein: As discussed, prioritise protein at every meal.
Listen to Your Body
One of the most refreshing things Jasmin said was to listen to your body. In your 40s, your body gives you clearer signals than ever before. If something doesn't feel right, adjust. If you're feeling energetic and strong, keep doing what you're doing.
She also encouraged us to be patient with ourselves. Transformations don't happen overnight, but consistent, healthy habits compound over time to create significant changes.
It was a pleasure having Jasmin on the podcast and she left us feeling inspired and empowered. If you want to hear the full conversation, listen to The Forties Formula with Jasmin Dhillon on Spotify.