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SimpleBiohacks Simple biohacks for midlife women
Less overwhelm. Better health.

07/10/2026

I used to think fasting was something everyone should eventually work towards.

I don’t think that anymore.

Fasting can be a useful tool for some women, but if you’re already exhausted, sleeping badly, feeling shaky between meals or thinking about food all day, I wouldn’t make “eating less often” your first goal.

Start with stability.

Eat proper meals.
Get enough protein.
Sleep.
Recover.
Move.
Get your energy more predictable.

Then, if fasting genuinely makes you feel better, use it.

But it’s not a badge of honour, and you’re not “healthier” because you can go longer without eating.

Stability first. Fasting second.

Follow and save this before starting another 16:8 challenge because TikTok told you to.

05/10/2026

Here’s what I do: 👇🏻

1. Get outside early 🌤️ Morning light helps set my body clock and supports better sleep later.

2. Protein at my first meal 🍳 It keeps me fuller and my energy steadier.

3. Squats while brushing my teeth 😁 Because apparently I’ve reached the age where brushing my teeth is also exercise time 😂

4. Calf raises at my desk 💻 Muscles can help use glucose after meals. Nobody in my meetings even notices.

5. Walk after meals when I can 🚶‍♀️ Even 5–10 minutes counts.

6. Fibre every day 🫘 Veggies, beans, berries, seeds… Start gently! Your gut likes consistency more than a sudden fibre bomb.

7. I slow down when I eat. 🧘🏼‍♀️ This one is harder than it sounds. Three breaths before eating. Sit down. Chew properly. Let digestion actually happen.

8. I “dress” my carbs 🍝 Pasta and bread aren’t banned. I simply add protein + fibre + healthy fats alongside them. This will help slow digestion and glucose spike.

9. Strength training 💪🏻 2-3 times a week. Midlife is not the time to let muscle quietly disappear.

10. Early bedtime 🛏️ Before 10pm most evenings. We recover while we sleep. And I love my bed! 😂

Nothing here is particularly glamorous. And I don’t do all 10 perfectly every day. And that’s kind of the point.

Small things.
Low effort.
Repeated often.

Because your midlife body doesn’t necessarily need you to try harder.

It may just need you to support it differently.

Which one do you already do, and which one are you going to try? Tell me below 👇

Follow for simple ways to feel better in your body after 40, without turning your life into a wellness project.

P.S. If the 3pm crash, cravings and brain fog are your biggest issue, comment ENERGY and I’ll send you my free Energy Reset.

03/10/2026

Movement matters. But your answer isn’t necessarily punishing yourself with more cardio.

If your body composition is changing, the answer doesn’t have to be “exercise harder and eat less.”

Strength work becomes particularly valuable as we age because preserving muscle supports function and metabolic health.
Add walking, adequate protein and recovery and suddenly the conversation becomes much more supportive. 🧡

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 ‘𝗯𝗲𝗹𝗹𝘆’ for my free guide with some simple hacks to get you started.

P.S.: Here I am dancing in my friend’s kitchen, cheekily being filmed by my teenage daughter. 🤦‍♀️ Cringe or cool mum? Possibly peri-menopausal mum who doesn’t care about either. 😂 The jury is out!

01/10/2026

We start with the best of intentions: ‘On Monday, I’m starting my diet/gym routine/no sugar/no alcohol/…’

By Wednesday, we’re exhausted because we try too hard and it’s not sustainable.

The Simple Biohacks approach is minimum effective dose: choose one thing that makes you feel better and repeat it.

Ten-minute walk after dinner.
Protein at breakfast.
Earlier bedtime.
More water.
My favourite: squats whilst brushing your teeth.

Small things become powerful when they actually happen consistently.

𝗪𝗵𝗮𝘁’𝘀 𝗢𝗡𝗘 𝘁𝗵𝗶𝗻𝗴 𝘆𝗼𝘂 𝗰𝗼𝘂𝗹𝗱 𝗴𝗲𝗻𝘂𝗶𝗻𝗲𝗹𝘆 𝗱𝗼 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸? Tell me below. 👇🏻

25/09/2026

You do not need a perfect routine to support your blood sugar.

Sometimes it’s literally 10 squats between meetings.
Calf raises while you’re sitting at your desk.
A few minutes of movement while the kettle boils.

That’s it.

Moving your muscles after eating helps them use glucose from your bloodstream, which can help reduce the size of the post-meal glucose spike.

And this is exactly the kind of thing I mean when I talk about ‘simple biohacks’.

Not another hour in the gym.
Not an unrealistic morning routine.
Just tiny habits you can slot into the life you already have.

Because the “best” health hack is usually the one you’ll actually do. 🧡

I’ve put more of my favourite easy, everyday health hacks into my free ebook. 𝗖𝗼𝗺𝗺𝗲𝗻𝘁 ‘𝗵𝗮𝗰𝗸𝘀’ and I’ll send it to you.

And send this to the friend who says she has “no time” to exercise. 😂

24/09/2026

Have you noticed the same? 🧖🏻‍♀️ Or have you found something that has worked for you? Please let us know 👇🏻🙏🏻

Follow if you want tto stay in the loop 👀

23/09/2026

One of the biggest things I’ve learned about eating well?
Don’t assume. Read the label. 👀

You expect sugar in cake. You probably don’t expect it in smoked salmon.

And this isn’t about being perfect, banning foods or inspecting every ingredient like your life depends on it. We absolutely still eat chocolate, biscuits and ice cream in our house. 🙌🏻

It’s simply about being a little more aware of what’s actually in the food we buy, and when there are two options on the shelf, choosing the one with the simpler ingredients.

Because once you start reading labels, you realise there are some very unexpected extras hiding in everyday foods.

What’s the most surprising ingredient you’ve found in something you thought was “healthy”? Tell me below, I’m genuinely curious👇

And send this to the person in your house who refuses to read the label. 😂

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