Evidence-based nutrition for life after 50
Healthy Ageing 50+
Stay strong, protect your metabolic health and feel confident about your nutrition.
Personalised nutrition support to help reduce your risk of type 2 diabetes and weight-related illness, maintain muscle and strength, and support your immunity and long-term health.
Healthy ageing starts sooner than you think
Many of the changes associated with ageing begin gradually in midlife. Muscle mass and bone density can decline, while changes in body composition, activity and insulin sensitivity can increase the risk of pre-diabetes, type 2 diabetes and cardiovascular disease.
Starting earlier gives you more opportunity to protect your strength, independence and quality of life.
Support metabolic health
Build realistic eating and activity habits that support blood-glucose control, a healthy body weight and a lower risk of type 2 diabetes and other weight-related conditions.
Maintain muscle and strength
Focus on adequate protein, effective meal structure and resistance exercise to help maintain strength, mobility and confidence in everyday life.
NHS guidance on strength and flexibility recommends muscle-strengthening activities on at least two days each week to help maintain muscle strength, bone density and balance.
Support immunity and resilience
Identify gaps in protein, energy and micronutrient intake, with practical food-first advice and supplements considered only where appropriate.
Protect bones and heart
Support bone and cardiovascular health through balanced dietary patterns, physical activity and priorities tailored to your health history.
What we can focus on together
Healthy ageing is not about chasing one “anti-ageing” nutrient or following a restrictive diet. It is about identifying the areas most likely to make a meaningful difference for you and turning them into manageable actions.
- Protein intake and how it is distributed across your day
- Healthy weight management and body-composition goals
- Blood-glucose control, pre-diabetes and insulin resistance
- Bone, cardiovascular and digestive health
- Appetite, hydration and nutritional adequacy
- Supplements where there is a clear, appropriate reason
A plan built around your life
Your recommendations will be based on your health history, current eating habits, lifestyle, preferences and goals.
You will not be told to overhaul everything at once. We will agree clear priorities and practical next steps that fit into everyday life.
The aim is progress you can understand and maintain.
Concerned about pre-diabetes or insulin resistance?
My free guide explains how nutrition, weight loss and physical activity can help reduce your risk of developing type 2 diabetes.
Is healthy ageing support right for you?
This support may be a good fit if you want to be proactive about your health rather than waiting until problems become harder to address.
- Reduce your risk of pre-diabetes, type 2 diabetes or weight-related illness
- Lose weight in a way that also protects muscle and nutritional health
- Maintain or rebuild strength as you get older
- Support immune health and nutritional adequacy
- Protect bone health, particularly during or after menopause
- Feel clearer and more confident about what to eat
Clear advice. Personal priorities. Practical action.
The purpose of your consultation is not simply to tell you what to eat. It is to help you understand what matters most for your health and how to put it into practice.
1. Understand your starting point
We review your health, medical history, eating habits, lifestyle, concerns and goals.
2. Identify the priorities
You receive personalised, evidence-based recommendations focused on the changes most relevant to you.
3. Put the plan into everyday life
You leave with clear next steps and practical guidance. The available options let you choose whether to implement them independently or with follow-up support.
Evidence-based advice, explained clearly
I have a BSc in Biomedical Science and a Level 5 Diploma in Advanced Nutrition Science, completed with Distinction.
There is a lot of conflicting advice around healthy ageing, from restrictive diets and supplements to claims about hormones and metabolism. My role is to help you understand what the evidence actually shows and which changes are most relevant to you.
MNU Certified Nutritionist | BSc Biomedical Science | Fully insured
Choose the level of support that suits you
Whether you want one expert consultation or additional support to put your recommendations into practice, you can choose the option that best fits your needs.
References
- Cruz-Jentoft AJ, Baeyens JP, Bauer JM, Boirie Y, Cederholm T, Landi F, et al. Sarcopenia: European consensus on definition and diagnosis. Age Ageing. 2010;39(4):412–423. doi:10.1093/ageing/afq034.
- Katsanos CS, Kobayashi H, Sheffield-Moore M, Aarsland A, Wolfe RR. A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab. 2006;291(2):E381–E387. doi:10.1152/ajpendo.00488.2005.
- Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, et al. Protein pulse feeding improves protein retention in elderly women. Am J Clin Nutr. 1999;69(6):1202–1208. doi:10.1093/ajcn/69.6.1202.
- Rieu I, Balage M, Sornet C, Giraudet C, Pujos E, Grizard J, et al. Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. J Physiol. 2006;575(Pt 1):305–315. doi:10.1113/jphysiol.2006.110742.
- Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomised controlled trial. Am J Clin Nutr. 2011;93(2):402–412. doi:10.3945/ajcn.110.005611.
- Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SM. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57–62. doi:10.1093/gerona/glu103.
- Glaser DL, Kaplan FS. Osteoporosis: definition and clinical presentation. Spine. 1997;22(24 Suppl):12S–16S. doi:10.1097/00007632-199712151-00003.
- Demontiero O, Vidal C, Duque G. Aging and bone loss: new insights for the clinician. Ther Adv Musculoskelet Dis. 2012;4(2):61–76. doi:10.1177/1759720X11430858.
- Tai V, Leung W, Grey A, Reid IR, Bolland MJ. Calcium intake and bone mineral density: systematic review and meta-analysis. BMJ. 2015;351:h4183. doi:10.1136/bmj.h4183.
- Reid IR, Bolland MJ, Grey A. Effects of vitamin D supplements on bone mineral density: a systematic review and meta-analysis. Lancet. 2014;383(9912):146–155. doi:10.1016/S0140-6736(13)61647-5.
- Blaak EE, Antoine JM, Benton D, Björck I, Bozzetto L, Brouns F, et al. Impact of postprandial glycaemia on health and prevention of disease. Obes Rev. 2012;13(10):923–984. doi:10.1111/j.1467-789X.2012.01011.x.
- Lean MEJ, Leslie WS, Barnes AC, Brosnahan N, Thom G, McCombie L, et al. Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial. Lancet. 2018;391(10120):541–551. doi:10.1016/S0140-6736(17)33102-1.
- Li F, Hou LN, Chen W, Chen PL, Lei CY, Wei Q, et al. Associations of dietary patterns with the risk of all-cause, cardiovascular disease and stroke mortality: a meta-analysis of prospective cohort studies. Br J Nutr. 2015;113(1):16–24. doi:10.1017/S000711451400289X.
- Mitrou PN, Kipnis V, Thiébaut ACM, Reedy J, Subar AF, Wirfält E, et al. Mediterranean dietary pattern and prediction of all-cause mortality in a US population: results from the NIH-AARP Diet and Health Study. Arch Intern Med. 2007;167(22):2461–2468. doi:10.1001/archinte.167.22.2461.
- Bo S, Ponzo V, Goitre I, Fadda M, Pezzana A, Beccuti G, et al. Predictive role of the Mediterranean diet on mortality in individuals at low cardiovascular risk: a 12-year follow-up population-based cohort study. J Transl Med. 2016;14:91. doi:10.1186/s12967-016-0851-7.
- Reedy J, Krebs-Smith SM, Miller PE, Liese AD, Kahle LL, Park Y, Subar AF. Higher diet quality is associated with decreased risk of all-cause, cardiovascular disease and cancer mortality among older adults. J Nutr. 2014;144(6):881–889. doi:10.3945/jn.113.189407.
The information provided on this website is for educational purposes only and should not be considered medical advice. Individual recommendations are provided only following consultation and are not a substitute for diagnosis or treatment by a qualified healthcare professional.
