Top 5 Nutrition Myths Women Over 35 Still Believe

(And What the Science Actually Says)

As women hit their mid-30s and beyond, hormonal shifts, muscle loss, and changes in metabolism make nutrition more important than ever. But many are still following outdated advice. Let’s debunk the most common nutrition myths with the latest science.

1. "I get enough protein—I don’t need to worry about it."

Truth: Most women over 35 aren’t getting enough protein, especially to support lean muscle, hormonal balance, and bone density as estrogen declines. Research suggests protein needs increase with age—aiming for 1.2 to 1.6g per kg of body weight per day is recommended for older adults to maintain muscle and metabolic health.

Example: A 65kg woman may need 78–104g of protein per day, spaced across meals—not just a tiny chicken breast at dinner.

2. "Carbs are bad and make you gain weight."

2. "Carbs are bad and make you gain weight."

Truth: Whole carbs (like sweet potato, oats, legumes, and fruit) are essential for energy, gut health, and hormone support. Cutting carbs too low can increase cravings, impair sleep, and mess with cortisol. It’s the ultra-processed carbs (think pastries, white bread, and added sugars) that spike insulin and lead to energy crashes.

Focus on high-fiber, minimally processed carbs—especially during your luteal phase when carb needs naturally rise.

3. "Fat should be avoided to stay lean."

Truth: Dietary fat is essential—especially for women’s hormonal and brain health. Omega-3s (found in salmon, flaxseeds, and walnuts) support inflammation regulation, mood, and skin health. Eliminating fats or eating "low-fat everything" often leads to sugar spikes and less satisfaction at meals.

Don’t fear fats—just choose the right kinds. Ditch vegetable oils and margarine. Add avocado, extra virgin olive oil, tahini, and fatty fish.

4. "Only gym-goers need creatine."

Truth: Creatine is not just for bodybuilders. It's one of the most researched and safest supplements for women over 35, especially those experiencing perimenopause-related fatigue or brain fog. Studies show creatine may support muscle mass, mental clarity, and even mood regulation in midlife women (Forbes et al., 2022; Nutrients).

Even if you're doing Pilates or walking daily, 3-5g/day of creatine monohydrate can support cognitive and muscular health.

5. "I need to detox to feel better or lose weight."

Truth: The idea that you need to “cleanse” with juices, teas, or fasting kits is a marketing myth. Your liver and kidneys already detox effectively—if you’re supporting them with real food, fiber, and hydration. Extreme detoxes can slow metabolism and create binge cycles.

Instead of a juice cleanse, try a 3-day real food reset: loads of veggies, lean proteins, whole grains, water, and rest.

Final Thoughts

If you're a woman over 35 trying to stay energized, strong, and well-balanced—ditch the fads. Embrace protein-forward meals, complex carbs, healthy fats, and if it fits your goals, well-researched support like creatine.

Need help building a sustainable plan that works with your body and life?

Reach out for a personalized nutrition consultation today. You don’t need to do it alone.