Three Simple Steps to Lose Weight and Reclaim Your Energy in 2026

🎙️ Episode Show Notes

Three Simple Steps to Lose Weight and Reclaim Your Energy in 2026

If 2025 didn’t change your weight, your energy, or how you feel in your body, this episode is for you.

In this New Year’s Eve episode, Ginny McArthur — nutritionist, fitness trainer, and life coach — shares three simple, sustainable changes women over 50 can make in 2026 to lose weight, feel stronger, and reclaim their energy.

This is a realistic, compassionate approach to weight loss and healthy ageing — no extremes, no punishment, and no pretending we’re still training like we did at 30.

In This Episode, Ginny Shares:

• Why energy — not just weight loss — should be the focus after 50

• How removing ultra-processed “health” foods can stop bingeing and reduce cravings

• Why whole foods support gut health, hormones, and sustainable weight loss

• How to adapt movement as your body changes — without giving up strength or vitality

• Why pushing through joint pain isn’t the answer

• How mindset and thought patterns drive emotional and reactionary eating

• How to stop believing the thoughts that keep you stuck

The Three Foundations for 2026:

1️⃣ Eat mostly whole foods

2️⃣ Move your body in ways that suit your current lifestage

3️⃣ Learn to manage your mind around food

This episode is especially for women who feel tired of starting again every Monday and want 2026 to finally feel different.

Resources & Next Steps: Email me for your gentle mobility PDF [email protected]

• FREE kick-start resource for 2026 https://www.outlookforlife.com/weight-loss-workshop-presale-landing-page-1

• January 27 workshop: Live Goals & Strategy for the Year https://www.outlookforlife.com/joinus-3d89b4a9-5316-4c2b-b076-95f724a7f5fd

• Lose 10kg in 12 Weeks Challenge (bonuses end January 1) https://www.outlookforlife.com/how-to-lose-10kg-in-12-weeks

What’s Coming Next: Next week’s episode: Are you eating enough protein? Why it matters for women over 50 more than you think.

If this episode resonated, please subscribe, share it with a friend, and leave a review.

Your feedback helps more women find the support they need. 💚

Thanks for listening — Ginny xx

Episode Transcript

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Ginny McArthur: Hi, I'm recording now.

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Ginny McArthur: Hello?

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Ginny McArthur: Bye.

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Ginny McArthur: Hey, I'm going to start recording now. I'll bring the dogs in so they don't bark.

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Ginny McArthur: Hey there, I'm Ginny McArthur, I'm a nutritionist, fitness.

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Ginny McArthur: Hey there, I'm Ginny McArthur, I'm a nutritionist, fitness trainer, and life coach, and I'm obsessed with helping women, especially women over 50.

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Ginny McArthur: Lose weight and live full, vibrant, rewarding lives with a little bit of bad astery, for good measure.

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Ginny McArthur: As I record this on New Year's Eve, I'm reflecting on 2025, and what a huge year it was for me.

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Ginny McArthur: In May, my cousin Jo, um, sadly passed away, and I had an unexpected trip to England.

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Ginny McArthur: Which was terribly sad, first of our generation to go.

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Ginny McArthur: but also meant I got to spend my 66th birthday, so my first birthday in 33 years.

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Ginny McArthur: in England, in the land of my birth, with my siblings and my son, which was truly amazing. Just loved it.

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Ginny McArthur: And then, in July, my second granddaughter was born, Sadie Anne, so that was another huge event.

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Ginny McArthur: In July, I got to take a wonderful group of women to Bali.

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Ginny McArthur: to a life-changing retreat, which I just loved. I'm doing it again this year. I've still got spaces. If you'd like to join me, just message me below, or email me, or whatever.

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Ginny McArthur: Um, in the end of the year, I've had health challenges. Firstly, with this thing with my eye, which is slowly coming right, and fingers crossed I'm going to get my sight back to where it was.

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Ginny McArthur: And then I discovered I needed double hip replacements, which was like, what? How can this be? But anyway, I've loved 2025. I've been lucky to be alive in 2025 for all.

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Ginny McArthur: that's gone on in the world. Uh, but anyway, I still feel happy and lucky to be here.

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Ginny McArthur: And I have huge goals for 2026. I think.

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Ginny McArthur: 2025…

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Ginny McArthur: I connected with some amazing women, some wise.

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Ginny McArthur: inspirational women.

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Ginny McArthur: And I feel so very, very lucky to work with these amazing human beings every day. Honestly, I just love my job. One of my goals for 2025 was to get this podcast going, which I've done by the skin of my teeth.

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Ginny McArthur: Uh, so this is our second episode.

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Ginny McArthur: It's also available on YouTube and the website, so it is the blog as well, because we're women and we just.

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Ginny McArthur: Multitask, so it's everything. Um, I'm really looking forward to 2026. My word of the year.

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Ginny McArthur: I try and have a word for every year. Last… last year's word was generous, or generosity.

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Ginny McArthur: And this year, it's energy, because I have a huge badass year planned.

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Ginny McArthur: And to have the energy to do all the things I want to do, go all of the places I want to go, and work with all the amazing women I want to work with, I'm gonna need a heap of energy. So that's gonna be my daily focus, is protecting my energy.

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Ginny McArthur: Keeping my energy positive, and to have that energy, I'm going to have to nourish my body with amazing food.

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Ginny McArthur: Because every little ounce of energy that I derive that comes from my cells could only come from one place.

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Ginny McArthur: And that's what I choose to put into my body. So that, as always, is going to be one of my big focuses.

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Ginny McArthur: I've also been reflecting on what this podcast is and what it's for.

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Ginny McArthur: And I was thinking about some of my heroes that I listen to, like Dr. Stacey Sims.

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Ginny McArthur: And Dr. Vonda Wright, who, you know, Stacey is amazing for active women, and Vonda is just brilliant for all of us in that menopause.

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Ginny McArthur: space.

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Ginny McArthur: Uh, 66…

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Ginny McArthur: I'm beginning to feel a bit broken.

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Ginny McArthur: And it's not just that I've worn my hips out. Now, I've had a couple of operations on my spine in the past, I've had a.

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Ginny McArthur: Partial knee reconstruction, I've had whiplash in my neck, you know, I've lived a full life, I've been tough on my body.

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Ginny McArthur: And now it's saying, hey, excuse me, we're here, but you've worn us out a bit.

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Ginny McArthur: And as I read Unbreakable, which is Dr. Fonda's book, I realized, actually, I'm broken. I can't do the that she suggests.

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Ginny McArthur: It's great, and I know where it's coming from, but I can't do plyometrics anymore.

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Ginny McArthur: I can't lift the heavy that Stacey Sims suggests. I can't do heavy deadlifts anymore, or heavy squats anymore. That's just not…

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Ginny McArthur: available to me without causing me so much pain. I used to push through it, and I ended up.

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Ginny McArthur: in so much pain for so many days and it wasn't DOMS, delayed onset of muscle soreness, pain, this was joint pain.

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Ginny McArthur: And I was like, ah, get over it, you know, and now I realize.

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Ginny McArthur: that I need to have a little bit more compassion. So when I train, I now train with more compassion for tomorrow's Ginny.

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Ginny McArthur: And more compassion.

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Ginny McArthur: for next year's Ginny, and I think part of my job with this podcast is not just to help you guys with your nutrition, which you know is my passion, but also help you develop and evolve into a way of moving.

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Ginny McArthur: that supports our health going forward. I'm not going to be running the marathons I thought I'd be running at 86. I may not be climbing the mountains with my grandchildren I thought I would be climbing at 96.

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Ginny McArthur: But I'm sure as not going to be sitting in a chair crocheting. Well, I might be doing that as well. But, you know, I…

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Ginny McArthur: I need to find a way of exercising that keeps all of those neuro connections going, that keeps me strong.

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Ginny McArthur: I want to keep my core strong, I want to still be able to move, but without breaking me further.

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Ginny McArthur: And causing me more pain. So that's something I see this podcast as being, and I think if we can grow it, it would be fabulous to get experts like Dr. Stacey and Dr. Voda to come on.

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Ginny McArthur: And talk to us about women.

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Ginny McArthur: our age and stage, because I think we're one beyond where they are, bless them. They're still in their 50s, goddammit.

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Ginny McArthur: Anyway, anyway, that's just a little bit of my kind of thoughts around what I'd like this podcast to do.

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Ginny McArthur: It's essentially for women over 50 who want to lose weight, stay strong, vibrant, with a little bit of badassery. You know, that's what I want it to be.

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Ginny McArthur: Following on from last week's podcast, I thought it might be useful today.

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Ginny McArthur: Just to offer 3 changes that you can think about.

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Ginny McArthur: that will help you in the new year straight away to make a difference. To make a difference to your weight, to your body composition.

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Ginny McArthur: And to how you feel, and your energy levels.

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Ginny McArthur: So, it's all about getting our mojo back, really, isn't it? You know, it's not really about the kilos, it's not really about the weight.

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Ginny McArthur: It's like how we'll feel when we've done it, how we'll feel when our clothes fit again.

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Ginny McArthur: How we'll feel when we're not breathless walking up the stairs, how we'll feel when we've got more energy. It's about that.

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Ginny McArthur: I don't know whether people still talk about Mojo anymore, or whether it's very kind of 2001, I don't know.

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Ginny McArthur: But I think that a lot of the women I talk to have lost their mojo. They've become the bottom of the heap under work and other responsibilities, children, grandchildren, parents, whatever it is.

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Ginny McArthur: And they've lost who they are. They've lost their spark and their motive. And…

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Ginny McArthur: I hope that this podcast will help with that.

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Ginny McArthur: Right? Get your mojo back in 2026. So the number 1 thing that you can do, and I know you've heard me say this before, but it's to eat whole foods.

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Ginny McArthur: What if you banished?

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Ginny McArthur: The processed crap.

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Ginny McArthur: Even the processed crap that tells you on the packet it's healthy.

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Ginny McArthur: And committed to eating whole foods most of the time.

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Ginny McArthur: Would it be a bit inconvenient? Yeah, probably. Would it take you a little bit more time to prep? Yeah, probably.

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Ginny McArthur: But shouldn't we be spending time on our bodies? Like, we make sure the car is serviced even when we're busy. We make sure we put air in the tyres even when we're busy. We put the right fuel in the car, even when we're busy.

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Ginny McArthur: So, taking out a little bit of time each week on self-care and looking at your own fuel.

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Ginny McArthur: It needs to be a priority. Doesn't mean to be ours, but it does need to be a priority. I used to live on protein bars.

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Ginny McArthur: I was addicted to them. This is what the food manufacturers want, right?

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Ginny McArthur: They spend a lot of money on making their foods addictive, including health foods. Protein bars are health foods, right? They're there to stock your metabolism, keep your lean mass up.

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Ginny McArthur: You know, keep your blood sugar stable, make sure that you've got enough of everything in there.

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Ginny McArthur: I… I used to sell them in my office.

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Ginny McArthur: Between clients, this is nutrition clients, on a bad day.

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Ginny McArthur: I could eat…

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Ginny McArthur: 10 to 12 protein bars.

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Ginny McArthur: I kid you not, because I was addicted to the sugar alcohols. Those are the things that make them.

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Ginny McArthur: Super sweet without sugar content so the sugar alcohol, and the.

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Ginny McArthur: Artificial sweeteners that are so intensely sweet were feeding bugs in my gut, and those bugs in my gut were giving me terrible irritable bowel syndrome.

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Ginny McArthur: I would be doubled over in pain after eating 12 protein bars, mind you. Who wouldn't?

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Ginny McArthur: Um, but they were sending a signal to my brain to eat more of them.

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Ginny McArthur: That's the truth! That's the truth.

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Ginny McArthur: So, I hate to think of the damage that I did to myself binging on those things. I probably would have been better binging on.

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Ginny McArthur: crunchy bars. I did that as well, but that's a… that's another story. But this was all when I was still obsessed with.

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Ginny McArthur: calories and macros.

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Ginny McArthur: And I hadn't done the work on my mind. I hadn't done the work.

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Ginny McArthur: on managing my mind around food and not eating reactively. Not eating a protein bar because I'd had a hard client or it was a hard day.

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Ginny McArthur: or I'd overbooked my schedule, and I was knackered.

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Ginny McArthur: All of those reasons are not good reasons to eat, and that's what I did. And once I had one.

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Ginny McArthur: Because of the food manufacturers and the sugar alcohols, once I had one, I couldn't stop.

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Ginny McArthur: I'd keep going, I used to have to hide the rabbits. Any profit margin that was on those protein bars was eaten by me. I never got any. I can absolutely tell you I never got any.

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Ginny McArthur: So…

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Ginny McArthur: When I stopped eating processed foods, including.

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Ginny McArthur: Protein bars and processed health foods.

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Ginny McArthur: I stopped binging.

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Ginny McArthur: Took a little while, but I started to feel full.

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Ginny McArthur: and satiated.

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Ginny McArthur: And I stopped thinking about food all of the time.

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Ginny McArthur: I naturally lost 5 kilos, which has never gone back on again.

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Ginny McArthur: I no longer binge. I might decide… because I'm eating whole foods, not bars, right? So, if I need a morning or afternoon tea, it will be a handful of nuts and a piece of fruit.

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Ginny McArthur: And I might have an extra handful of nuts, or an extra piece of fruit, when honestly, if I really looked at, am I hungry? No, not really, I just want it.

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Ginny McArthur: So I might do that occasionally, but I have not binged for years.

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Ginny McArthur: And that doesn't mean I can't have a chocolate bar at the weekend, or a piece of cake at the weekend, or whatever the thing is. I absolutely can. But I can have it.

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Ginny McArthur: I can enjoy it, I can be so glad that I had it, and then I can walk away. And that, oh my god, that is such a blessing, and that came from…

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Ginny McArthur: Starting to eat whole foods like, you know, fruits.

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Ginny McArthur: Vegetables, nuts, seeds, legumes, beans.

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Ginny McArthur: And I try and eat soy products, so, um…

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Ginny McArthur: Like edamame beans or tofu or soy milk, or tempeh, and that is for those phytoestrogens, because for women.

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Ginny McArthur: With not a lot of estrogen, it's quite handy. And for women with too much estrogen, it's quite handy too.

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Ginny McArthur: So, that's number one. Eat whole foods. Just gradually shift. Look at your day and look at what you can shift.

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Ginny McArthur: Get rid of the breakfast cereal and eat chia seeds or oats instead with your yogurt and your fruit.

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Ginny McArthur: You know, just go through your day and see where, instead of the protein bar, have a handful of nuts and a piece of fruit.

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Ginny McArthur: Um, it's just looking at those little changes that you can make.

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Ginny McArthur: You can actually eat more and feel fuller. It's quite amazing. You can eat more and feel fuller for less calories.

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Ginny McArthur: and lose weight. It's quite amazing.

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Ginny McArthur: Number 2 is move.

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Ginny McArthur: Now, as I said earlier, how I move my body has changed, but I still do my best.

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Ginny McArthur: to move daily, and so should you. The human body is designed for movement.

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Ginny McArthur: Some days, it's a bike, or a swim, or a walk.

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Ginny McArthur: Every day I do some form of mobility training. I can give you the exercises I do, actually.

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Ginny McArthur: I'll… I'll make it… I think I've got a PDF. I'll pop it at the bottom, I'll see if I can find it and pop it at the bottom. I do gentle mobility exercises every day.

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Ginny McArthur: I do static stretching every day.

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Ginny McArthur: And, in an ideal world, I would love to train 5 days a week with weights.

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Ginny McArthur: But yesterday I was too sore.

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Ginny McArthur: So I listened to my body, and I didn't strength train.

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Ginny McArthur: Um, the strength training is not how I used to strength train. It's modified for what I can do right now.

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Ginny McArthur: Not what I used to do.

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Ginny McArthur: You know, I did think I would still be running marathons at 86, but my body has a different point of view.

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Ginny McArthur: And I used to push myself with heavy weights, and then I'd be…

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Ginny McArthur: So sore and I thought I had to push through. Now I train with compassion.

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Ginny McArthur: For tomorrow's Ginny. But I always focus…

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Ginny McArthur: on what I can do.

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Ginny McArthur: And I'm grateful for what I can do. And I start with incidental exercise.

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Ginny McArthur: So that's my movement during the day, then I try and do 30 minutes of cardio a day.

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Ginny McArthur: Then my mobility, my stretching, and my strength. Sounds like a lot, but it's just sprinkled throughout my day, and it really isn't.

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Ginny McArthur: I never focus on what I can't do anymore, or what I've lost the ability to do. I always appreciate, you know, what I can do.

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Ginny McArthur: And I totally now have so much compassion for those that can do less than me.

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Ginny McArthur: But I think that…

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Ginny McArthur: There is always a workaround. That is the great thing about exercise. There is always a way, so it might be working with.

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Ginny McArthur: resistance bands instead of weights to keep those neural pathways open. There's so much work that you can do for your balance.

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Ginny McArthur: And your core, just using bands or body weight, perhaps a Swiss ball.

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Ginny McArthur: There's so much we can do to stay strong.

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Ginny McArthur: That is enough, right? Just doing a little bit of yoga and a little bit of Pilates.

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Ginny McArthur: probably isn't enough. You need to get strong enough that you can get past that.

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Ginny McArthur: So that you can do some proper resistance training for those benefits.

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Ginny McArthur: Long term, as we age.

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Ginny McArthur: But, you know, that's… I think losing weight and nourishing your body with anti-inflammatory foods.

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Ginny McArthur: is a big part of that, too. That's really helpful too. So, number one is eat whole foods, number two is move your body.

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Ginny McArthur: Number 3 is believe in yourself.

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Ginny McArthur: And don't believe the voice in your head that says.

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Ginny McArthur: You can't lose weight. I can't stick to anything.

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Ginny McArthur: Don't believe the voice in your head that tells you you're useless.

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Ginny McArthur: Then it's too late.

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Ginny McArthur: That I'll always be overweight, that I can't resist food, that it's too hard.

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Ginny McArthur: Why would you choose to believe those thoughts? Every day we have.

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Ginny McArthur: 67 to 70,000 thoughts.

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Ginny McArthur: A lot of thoughts. So, out of all of those thoughts, you don't have to choose.

00:20:26.000 --> 00:20:32.000
Ginny McArthur: To believe the ants, which are the automatic negative thoughts that we all have.

00:20:33.000 --> 00:20:39.000
Ginny McArthur: There's other thought errors of things like, oh, just 1 won't hurt. I'll start again on Monday.

00:20:40.000 --> 00:20:42.000
Ginny McArthur: I can never stop eating.

00:20:43.000 --> 00:20:46.000
Ginny McArthur: Such and such a food, because…

00:20:46.000 --> 00:20:52.000
Ginny McArthur: I can never stop over drinking or overeating because, dot dot dot.

00:20:52.000 --> 00:20:55.000
Ginny McArthur: I'm lazy.

00:20:55.000 --> 00:21:01.000
Ginny McArthur: I'm fat, I'm an emotional eater. I can't help it, it's just how I am. These are all full terrors.

00:21:02.000 --> 00:21:04.000
Ginny McArthur: This'll never work for me.

00:21:04.000 --> 00:21:06.000
Ginny McArthur: You can't stop eating.

00:21:07.000 --> 00:21:10.000
Ginny McArthur: let those thoughts go. A few years ago.

00:21:11.000 --> 00:21:17.000
Ginny McArthur: you probably think I'm mad, but you aren't those thoughts, right? You can be the observer of those thoughts.

00:21:17.000 --> 00:21:22.000
Ginny McArthur: And a few years ago, I… I employed, in my head, a bouncer.

00:21:23.000 --> 00:21:32.000
Ginny McArthur: Now, my bouncer is called Sid, and Sid is worth his weight in gold. He is 6'8", and he is built like a brick shithouse.

00:21:32.000 --> 00:21:39.000
Ginny McArthur: He is Samoan, and he is beautiful. And he is the bouncer of my brain.

00:21:40.000 --> 00:21:46.000
Ginny McArthur: So when he sees those thoughts coming in, he lets me have a quick look at them.

00:21:46.000 --> 00:21:48.000
Ginny McArthur: And then he pushes them away.

00:21:48.000 --> 00:21:53.000
Ginny McArthur: So I can say to him, nah, I don't want to believe that today.

00:21:53.000 --> 00:22:02.000
Ginny McArthur: Now, that thought isn't useful to me today, don't let it end, and so I can just see the thought and say, no thanks, Sid, can you deal with that one?

00:22:02.000 --> 00:22:09.000
Ginny McArthur: And off it goes. So I acknowledge it, I know it's there, but I choose not to believe it. I choose to let it go.

00:22:09.000 --> 00:22:14.000
Ginny McArthur: That works for me, but I know I'm nuts, but that works for me, but it's finding your version of that.

00:22:15.000 --> 00:22:21.000
Ginny McArthur: So, for 2026, I encourage you to eat whole foods.

00:22:21.000 --> 00:22:28.000
Ginny McArthur: These are all anti-inflammatory foods. For whatever reason you're sore, whether it's autoimmune disease, whether it's.

00:22:29.000 --> 00:22:32.000
Ginny McArthur: Arthritis, you know.

00:22:32.000 --> 00:22:37.000
Ginny McArthur: All of these things, as well as heart disease, diabetes.

00:22:38.000 --> 00:22:40.000
Ginny McArthur: Cognition.

00:22:40.000 --> 00:22:52.000
Ginny McArthur: You know, all of these things, high blood pressure, all of these things can be helped by what you choose to put into your body. So make your diet fruit, especially berries.

00:22:52.000 --> 00:22:58.000
Ginny McArthur: You know, veggies, all the different colours of veggies for all of the different polyphenols.

00:22:58.000 --> 00:23:03.000
Ginny McArthur: And the fibre. Nuts, seeds, whole grains, beans.

00:23:03.000 --> 00:23:10.000
Ginny McArthur: Lentils, and those aforementioned soy products for those phytoestrogens.

00:23:10.000 --> 00:23:19.000
Ginny McArthur: Move, number two, move as is appropriate for you, incorporating incidental exercise, that's just moving around in your day.

00:23:20.000 --> 00:23:25.000
Ginny McArthur: Cardio, just to nudge your heart rate up, try and get that heart rate up 2 or 3 times a week.

00:23:26.000 --> 00:23:30.000
Ginny McArthur: And strength training to your ability.

00:23:30.000 --> 00:23:38.000
Ginny McArthur: Modified to work for you, so that it serves you, it doesn't break you, it makes you stronger.

00:23:38.000 --> 00:23:43.000
Ginny McArthur: Not sore. That's one of my big takeaways from 2025.

00:23:44.000 --> 00:23:54.000
Ginny McArthur: Believe in your ability to change. Believe you can be the strong, vibrant, vital, badass woman.

00:23:54.000 --> 00:23:57.000
Ginny McArthur: That you want to be in 2026.

00:23:58.000 --> 00:24:04.000
Ginny McArthur: Because you can. Thank you so much for listening. Please like, subscribe, share.

00:24:04.000 --> 00:24:11.000
Ginny McArthur: Comment, message me, all feedback, good and bad and suggestions, it is all welcome.

00:24:11.000 --> 00:24:14.000
Ginny McArthur: Next week, we're going to talk about.

00:24:14.000 --> 00:24:19.000
Ginny McArthur: Protein for women over 50, how much you need, how to work out, whether you're getting it.

00:24:20.000 --> 00:24:27.000
Ginny McArthur: And, and we're looking at it in real food, not numbers, not grabs, real food. What does it look like?

00:24:28.000 --> 00:24:34.000
Ginny McArthur: I've got a free sheet to help you kickstart 2026. I'll put the link below.

00:24:34.000 --> 00:24:40.000
Ginny McArthur: Um, there's also a workshop coming up at the end of January, 27th.

00:24:40.000 --> 00:24:45.000
Ginny McArthur: And if you want to join me then for help with your goals and strategies.

00:24:45.000 --> 00:24:54.000
Ginny McArthur: For 2026, I'd love to help you. Um, the bonuses on my lose 10 kilos in 12-week challenge.

00:24:54.000 --> 00:25:01.000
Ginny McArthur: and tomorrow. And those bonuses are a free one-on-one with me to set your goals for the year.

00:25:01.000 --> 00:25:06.000
Ginny McArthur: and a hard version, a free hard version of the food planner.

00:25:06.000 --> 00:25:18.000
Ginny McArthur: They are available until midnight tomorrow, which is New Year's Day. After that, I just can't accommodate any more one-on-ones, so after that, the program will still be available. We start on the 2nd of February.

00:25:18.000 --> 00:25:25.000
Ginny McArthur: But those bonuses will have disappeared. Have a fabulous week.

00:25:25.000 --> 00:25:30.000
Ginny McArthur: Love you all, take care, be a badass woman.

00:25:30.000 --> 00:25:33.000
Ginny McArthur: May 2026 bring you everything that you want it to bring.