How to Eat After 40: 3 Meals, More Protein, Less Hunger - Autumn Bates

On episode 753 of 40+ Fitness! Today, Coach Allan sits down with clinical nutritionist Autumn Bates to dive deep into how our approach to eating needs to change as we age, especially after 40.

Tired of hearing conflicting advice about calories, macros, and meal frequency? Autumn Bates shares a science-backed, practical framework that steers away from micromanaging every calorie and instead focuses on a bigger-picture approach to nutrition.

In this episode, we explore what real satiety means and how our hormones drive hunger and fullness, why three balanced meals can support both gut health and weight management, and why prioritizing high-quality protein can make eating well simpler—and far more satisfying.

Time Stamps:

05:54 Discussing healthy eating habits

09:15 Understanding hunger and satisfaction

13:54 Debating meal frequency for health

18:07 Benefits of Meal Timing

20:58 Benefits of Intermittent Fasting

22:00 Meal planning with essential nutrients

28:07 Understanding protein quality basics

29:26 Discussing recipes and food plan

33:22 Balancing nutrition and enjoyable treats


https://autumnellenutrition.com/