Staying Healthy After 40: Mindful Eating, Simple Foods, and Intermittent Fasting

As I’ve gotten older, I’ve realized that staying healthy isn’t about chasing the latest diet trend, it’s about building a lifestyle that feels peaceful, sustainable, and nourishing.

For me, wellness isn’t just about what I eat; it’s about how I live. I’ve found that simple, whole foods, mindful eating, and intermittent fasting have made an incredible difference in my energy, sleep, and overall well-being.

I don’t see this as a “plan” or a “program.” It’s just how I live, a healthy rhythm that supports my body as it changes with time.

Growing Up on Simple, Real Food

I grew up in a large family with a garden that could have fed the whole neighborhood. There were eight of us, and most of our fruits and vegetables came straight from the backyard. My grandparents raised cattle, and we always had fresh milk and meat.

We didn’t eat out. My mom baked from scratch. The only prepackaged foods in our pantry were saltines and cornflakes.

Looking back, I realize how fortunate I was to be raised on simple, homegrown food; long before “organic” and “farm-to-table” became trends. That early foundation shaped how I think about food today: real, unprocessed, and connected to the earth.

“Your diet is your bank account. Good food choices are good investments.” – Bethenny Frankel

Listening to My Body as I Age

I’m not a doctor or nutritionist, and I always encourage others to find what works best for their bodies. Over time, I’ve learned that what feels nourishing for one person might not feel the same for another.

For me, staying healthy after 40 means paying attention to how food makes me feel; physically and emotionally. Each year, I make small adjustments based on what my body needs most. My diet is always evolving, just as I am.

The foundation of what I eat is simple: fruits, vegetables, grains, beans, and eggs. I see food as fuel and choose what gives me energy, clarity, and comfort; not just in the moment, but for the long term.

I love dairy, but dairy doesn’t always love me, so I enjoy it in moderation. I stopped eating fast food in my twenties because I hated how it made me feel; sluggish and heavy; and I’ve never gone back.

I also avoid overly processed foods and sugary drinks. Soda, candy, chips, and frozen dinners may be convenient, but they don’t support how I want to feel in my body.

My Choice to Limit Meat

About twenty years ago, I stopped eating beef, pork, and poultry. It wasn’t a moral stance; just a personal one. I found that meat left me feeling weighed down, and I didn’t enjoy the taste.

Instead, I eat fish a few times a week and focus on vegetables as the heart of every meal.

This is one of those areas where personal choice really matters. I’m the only one in my family who doesn’t eat meat, and that’s okay. When I cook for everyone, I simply prepare the meat separately or adjust recipes so they work for all of us. It’s a small act of harmony that keeps meals peaceful and enjoyable.

How Intermittent Fasting Changed My Health

In 2021, I began practicing intermittent fasting to improve my brain health; and I was amazed by how much it changed my life. Within a few months, I felt more focused, energetic, and rested. I also lost 25 pounds in the first six months, which I’ve maintained ever since.

I follow a 16:8 fasting pattern; fasting for 16 hours and eating during an 8-hour window. I started slowly, adding one extra hour of fasting each week until I reached 16 hours.

Now, my mornings begin with coffee (yes, with a splash of milk and honey; I know that technically “breaks the fast,” but I haven’t noticed a difference). My first meal is around 11:30 a.m., usually something light but satisfying; eggs, avocado, cilantro, maybe a breakfast taco.

I keep my portions moderate so I don’t feel sluggish afterward. Around 3 p.m., I’ll have a snack — fruit, veggies, or something I’ve baked that week, paired with a cup of tea. My favorite treat is crisp apples dipped in a mix of peanut butter, Greek yogurt, and honey.

Dinner is simple and full of vegetables, soup, salad, pasta, or fish with roasted produce. It changes with the seasons and wherever we’re living. Lately, Moroccan sweet potatoes with yogurt sauce has been a favorite.

Affirmation: I nourish my body with care, simplicity, and gratitude. My choices today support the healthy life I’m creating for tomorrow.

Food as Self-Respect

The older I get, the more I see food as an act of love and respect toward my body, a quiet promise to take care of myself, inside and out.

I don’t eat perfectly. I don’t count calories. I simply listen, adjust, and do my best to give my body what it needs to thrive.

And that’s what I want for you too; a way of eating that feels peaceful, intuitive, and deeply personal.

You don’t have to overhaul everything at once. Start by paying attention. Notice how food makes you feel; physically, emotionally, energetically. That awareness is where all lasting change begins.