​Midlife shifts how your body handles blood sugar, stress hormones, and body composition. When oestrogen starts fluctuating and declining, many women notice more cravings, belly fat, fatigue, and brain fog—often because insulin sensitivity and muscle mass are changing too. The Metabolic Reset Plate targets those drivers in a practical way: balance your macros, feed your microbiome, and support steady energy across the day.

The Metabolic Reset Plate proportions

⟶1/3 non-starchy veg
Fill a full third of your plate with colourful, non-starchy vegetables. They’re high-fibre, nutrient-dense, and hard to overeat—exactly what you want for stable blood sugar and a healthy gut. Think leafy greens, broccoli, sprouts, cucumber, capsicum, tomatoes, herbs, and mushrooms.

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⟶1/3 protein (primarily from plants)
Protein needs rise in midlife to protect lean muscle, metabolism, and satiety. A third of your plate from plant-forward protein—like lentils, chickpeas, legumes, tofu, tempeh, hemp seeds, or a quality plant protein add-on—helps keep you strong and energised. If you include animal protein, keep it lean and high quality.

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⟶1/6 low-GI carbs (starchy)
This is your steady-fuel section. Low-GI carbs support thyroid function, mood, sleep, and workout recovery without the spikes that drive cravings. Options include sweet potato, quinoa, steel-cut oats, pumpkin, corn, and whole grains. Bonus: cooling cooked starches (like potato or rice) creates resistant starch, which feeds gut bacteria and supports metabolic health.

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⟶1/6 healthy fats
Healthy fats support hormone production, brain health, and inflammation control. Add avocado, flaxseed, chia, walnuts, macadamias, pecans, or extra virgin olive oil. This small section makes a big difference for satiety and hormone resilience.