Fuel Your Comeback: Nutrition Mindset for Functional Fitness Over 40

"From a nutritional standpoint, our bodies need what they need. We make the mistake of trying to negotiate from there."
— Dave Long

When it comes to getting back into shape and becoming functionally fit after 40, your nutrition mindset is just as important as your workouts. The good news? You don’t need a perfect diet to see progress—you just need to start. Let’s dive into the key principles for creating a sustainable, effective approach to nutrition that works for you.

1. The Power of Tracking Macros

One of the simplest ways to take control of your nutrition is to track your macronutrients—protein, fat, and carbohydrates. Here’s why:

• Protein: Essential for building and maintaining muscle, especially as you age. Aim to include a source of lean protein in every meal.

• Fat: Healthy fats support brain function and hormone regulation. Think avocados, nuts, and avocado oil.

• Carbohydrates: Your body’s main energy source. Focus on complex carbs like whole grains, fruits, and vegetables.

Tracking your macros gives you a clear picture of what you’re eating and helps you make adjustments to align with your fitness goals. Start small—try logging just one meal a day using a nutrition app.

2. Your Diet Will Evolve

As you progress on your fitness journey, your dietary needs will shift. In the beginning, you might focus on simply reducing processed foods and eating more whole, nutrient-dense options. Over time, you can fine-tune your approach by experimenting with meal timing, portion sizes, or specific macro ratios.

Remember, nutrition isn’t a one-size-fits-all solution. What works for you today might need adjustments tomorrow—and that’s perfectly normal.

3. The Most Important Step: Start Now

It’s easy to overthink your diet and wait for the “perfect” time to begin. But the truth is, there’s no better time than now to take the first step. Here are a few simple ways to get started:

• Swap soda for water or unsweetened tea.

• Add a serving of vegetables to one meal each day.

• Pack a balanced lunch instead of eating out.

Small, consistent actions will create the momentum you need to build healthier habits.

4. Progress, Not Perfection

Finally, remember that progress is more important than perfection. Some days you’ll hit your nutrition goals, and other days you won’t—and that’s okay. What matters most is staying committed to your long-term vision of better health and fitness.

Final Thoughts

Getting back into shape over 40 starts with the right mindset—and that includes how you approach nutrition. By tracking your macros, embracing change, and starting small, you can fuel your comeback and achieve the functional fitness you deserve. Let’s get started!

Are you ready to transform your health with the right nutrition mindset? Reach out for guidance and support