Episode 6. Breakfast for Mature Women: Why Protein, Muscle & Metabolism Matter

How Protein Breakfast Protects Muscle, Boosts Metabolism & Stops Cravings

Hi, I’m Ginny McArthur — nutritionist, fitness trainer, and health coach — and I’ve been helping women for over 25 years live strong, healthy, slightly badass lives.

In today’s episode, we’re talking about breakfast for mature and midlife women — and why skipping it may be working against your metabolism, muscle mass, and fat-loss goals.

I used to skip breakfast. I thought it helped keep my weight down. The truth is, I was overweight, tired, and constantly battling cravings. Now breakfast is my favourite meal of the day — and one of the most effective tools I use with my clients.

 In this episode, we cover:  Whether breakfast really matters for mature women

• Why waking up hungry is actually a good sign
• The real reason metabolism slows (hint: it’s not age 
• How skipping breakfast can increase muscle loss
• Why eating within two hours of waking supports fat loss 
• The role of protein in appetite control, mood, and energy
• Why front-loading protein reduces afternoon and evening snacking
• Smoothies, cereals, muesli, eggs on toast — what works and what doesn’t 
• What a balanced breakfast for mature women actually looks like

What I recommend for breakfast: Aim for around 30 grams of protein

•  Include calcium to support bone health
• Add soluble fibre for gut health and cholesterol control
• Use food better by eating earlier in the day
• We also talk through practical breakfast ideas, including: 
• Bircher muesli, overnight oats, and chia puddings
• Greek or soy yoghurt with berries and seeds
• Omelettes and tofu scrambles
• Savoury breakfasts with grainy toast, quinoa, or bulgur wheat

🎁 Free Resource I’ve created a free PDF with five healthy, high-protein breakfast recipes —

https://www.outlookforlife.com/pl/2148172906

Need support? If you’re a midlife or mature woman looking for help with food, movement, weight loss, or mindset, you’ll also find details for the Outlook for Life Membershipbelow.

https://www.outlookforlife.com/programs

Next week, I’ll be talking about how long it really takes to change habits and increase your metabolism — and what it actually means to turn your body into a fat-burning machine.

As always, thanks for listening, and have a happy, healthy week.

Ginny x