The Health & Fitness Playbook is my unfiltered, practical guide to maintaining sub-19% body fat, staying strong, and navigating pre-menopause—all while balancing a demanding career and personal commitments. If you're a woman (or man) in your 40s and beyond looking for a sustainable approach to fitness, this is for you.
Each week, I answer one big question about fitness, body composition, nutrition, hormones, or mindset—based on my own experience juggling a demanding career and pre-menopause changes. No fads, just real talk.
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Today’s Question:
💡How do I stay at sub-19% body fat without extreme dieting?
I still remember the conversation because it caught me off guard.
I was at the hospital, getting my blood drawn for routine tests, making small talk with the phlebotomist. I mentioned, almost in passing, that I was working toward a new goal—getting below 20% body fat. She looked up, curious. “Oh wow… are you planning to do some extreme diet?”
I laughed. “No, nothing crazy.”
She tilted her head, clearly interested. “So, how do you do it then?”
It wasn’t scepticism—just genuine curiosity. The assumption was clear, though: that getting that lean had to mean extreme calorie cuts, endless cardio, or some kind of miserable, unsustainable diet.
I get it. That’s the story we’re told.
But that’s never been my approach. I don’t do drastic. I don’t punish myself. And I definitely don’t live off bland, joyless meals. What I do instead is simple—small, consistent habits that actually work.
1. I Train for Muscle, Not Just Fat Loss
If you want to stay lean without feeling miserable, muscle is your best friend.
Most women think fat loss = eat less + move more. But that’s only true in the short term. Long-term, what really matters is:
✅ Muscle retention: More muscle = higher resting metabolism.
✅ Strength training focus: Lifting 4x a week beats endless cardio.
✅ Strategic movement: Walking > chronic high-intensity exercise.
I never sacrifice muscle just to weigh less. I train to build, not shrink.
2. I Prioritize Protein Without Overthinking It
A key mistake I see? Women cutting calories but not eating enough protein.
Protein isn’t just about muscle—it's about satiety, metabolism, and recovery. It keeps me full, helps preserve muscle, and prevents energy dips and cravings.
My simple rule: Protein first, then build the meal around it.
🛑 I don’t weigh every gram.
🛑 I don’t stress over macros.
✅ But I make sure every meal contains at least 30g of protein.
This approach simplifies nutrition—it’s structured without feeling restrictive.
3. I Manage Food Timing & Satiety (Not Calories)
Here’s the truth: I don’t count calories. I don’t need to.
Instead, I focus on three things that naturally regulate intake:
🍳 Meal timing: I eat structured meals, not random snacks all day.
🥑 Food quality: Whole, nutrient-dense foods that keep me full.
💧 Hunger awareness: Am I eating because I’m hungry or bored?
Because I prioritise protein and whole foods, my body naturally signals when I’ve had enough. No extremes, just balance.
4. I Walk. A Lot.
People assume I do hours of cardio. I don’t.
Instead, I walk daily—about 11,000 steps. Not as a rule, but as a habit. Walking is the easiest way to stay lean without:
🚫 Spiking hunger like intense cardio does.
🚫 Adding stress to the body (which can increase fat storage).
✅ Supporting recovery and fat metabolism naturally.
I take walks after meals, move between meetings, and fit in steps wherever I can. It adds up without feeling like “exercise.”
5. I Prioritize Sleep & Recovery
The most underrated fat loss hack? Fixing your sleep.
Here’s what happens when you don’t sleep enough:
❌ Higher cortisol = more fat storage.
❌ Increased cravings, especially for sugar.
❌ Poor recovery = slower muscle growth and metabolism.
So I protect my sleep like I protect my workouts:
✅ 7-8 hours every night—non-negotiable (sometimes life does happen though)
✅ No screens before bed
✅ Magnesium + wind-down routine—better deep sleep = better fat loss.
When I sleep well, my body stays lean effortlessly. When I don’t? Everything feels harder.
The Bottom Line: Sustainability Over Extremes
I don’t chase short-term fat loss—I build long-term leanness.
🚀 Lift heavy.
🚀 Eat protein.
🚀 Move more (without overdoing cardio).
🚀 Sleep well.
And most importantly—I don’t obsess. This is a lifestyle, not a diet.
So tell me—what’s your experience with staying lean? Have you found a way that works for you? Let’s compare notes.👇
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I don't count calories anymore. I focus on eating protein and fiber foods to keep the fat off. And I do weightlifting almost every day. I realized since I prioritized strength training I no longer notice an increase in my body fat.