Angelique Clark - Nutrition to Soar

12/11/2025

11/11/2025

A 12-week study compared morning vs evening training in active men and women — and the results were fascinating 👇

💥 Women who trained in the morning lost more total and abdominal fat,
💪 while those who trained in the evening gained more strength and power. In men, it was the opposite.

These different responses likely come down to a mix of factors — including hormonal rhythms, metabolism, and how men and women use fuel differently across the day.

But here’s the catch — the morning group trained fasted, while the evening group trained fed. So, we can’t say it’s the time of day alone — it’s likely about energy availability.

💥 Morning fasted = slightly more fat oxidation
💪 Evening fed = better strength + performance

If your goal is body composition change, what happens after training matters too -
because burning more fat during exercise can lead to less movement later or more appetite, which affects total energy balance (the real driver of fat loss).

✨ The takeaway?
Choose the time that fits your energy, routine, and recovery best — that’s how you’ll stay consistent and actually see results.

I love research and science is great, but as a practitioner, I’m always asking: how do we apply this to real women living real lives?

My job is to take what the data tells us and translate it into simple, sustainable change — so you can build lean muscle, lose visceral fat, and feel strong through midlife.

I’m Ange Clark — Perimenopause Dietitian & Female 40+ Fat Loss Expert. 💪✨

📚 doi: 10.3389/fphys.2022.893783

06/11/2025

🥣 Start Your Day with 13 Plant Points in 1 Breakfast!

This powerhouse meal is perfect for perimenopause — it helps reduce bloat, lift your mood, and feed your muscles & metabolism. 💪✨

What’s inside:
🌾 5-grain cereal
🦠 Microbiome Essentials
🌱 flax, chia & h**p meal
🥝 Kiwifruit + passionfruit
🫐 Blueberries
🍶 High-protein, low-fat plain yoghurt

💡 Why it matters: Hitting 30 different plant foods per week is one of the most effective ways to increase microbiome diversity — supporting digestion, mood, immunity, and metabolism. Wholegrains, seeds, nuts, veggies, fruits, herbs, spices, and legumes all count.

One of the resounding features of the Peri Menu Plans? This diversity is built in for you — you don’t have to think about it, you just start feeling good. 🌿💛

⏱ And the best part? This will take you less than 5 minutes to prepare in your busy midlife to start your day exceptionally well.

✨ This is what it tastes like to combine nutrition science with practical ways to implement it — from someone who knows what you need as a busy female over 40 wanting health, a reduced waistline, and energy out of your day.

06/11/2025

If you’re looking for a quick way to drop 5kg before the weekend — Whitney and I both know, I’m not what you need 👋🏼

Because that’s not what I do… and maybe, just maybe, that’s why you’re in this perimenopause pickle.

Instead of chasing rebound lifestyles from the drastic measures you take for rapid weight loss… how about we try something revolutionary?

🫛 5 cups of colourful salad or veg every day
🍎 2 pieces of actual fresh fruit (not powder, cold-pressed juice, or dried/dehydrated)
🍳 30–40g of protein at 3 meals daily
💨 10 minutes of breathwork on rise (instead of doom-scrolling someone else’s highlight reel and feeling unworthy before your day begins)
🏋🏼‍♀️ 2–3 intelligently programmed strength sessions a week — not just thrashing yourself with HIIT until even your overplucked 90’s eyebrows hurt

That’s the kind of consistency that builds a metabolism you can trust — not a fling that leaves you exhausted.

Inside The Peri28, we do real — sustainable, science-backed habits that move the needle long-term (and make you actually feel human again).

So you never have to knee-jerk diet react to an impromptu weekend party because nothing in your wardrobe fits anymore.

✨ Comment PERI28 to join us.

03/11/2025

If you want to lose fat without losing muscle in perimenopause — your post-workout meal matters more than you think 💪

After training, your body is primed to use nutrients efficiently — especially carbs — to refill muscle glycogen and kick-start recovery.

So instead of adding another meal to cover your training needs… try timing your main meal after your workout.

If you build your Peri Plate the way I teach inside my programs, you’ll support recovery, manage hunger better, and maintain lean muscle — all without extra calories.

That’s how true body recomposition happens (aka losing fat and building muscle at the same time).

Simple strategies like this are game changers — and they come from a sports dietitian and fat loss expert for women over 40 with 20+ years of experience helping midlife women feel strong again.

Social media is great for learning, but let’s be honest — most of us don’t need more information.

Most of you are overthinking it… and overcomplicating it.

Everyday I teach you exactly what to do — the question is, what’s stopping you from doing it?

02/11/2025

It’s true… I’ve faced more peer pressure in my 40s to lift weights and eat cottage cheese than I ever did to try drugs in my twenties… who feels me on this one? 🤷‍♀️

And honestly — finding cottage cheese these days feels harder than finding my sanity some weeks 😂

But here’s the thing — it’s not really about cottage cheese. It’s about knowing where your total protein comes from, spreading it across the day, and finding ways to lift weights for all the right reasons — without feeling intimidating, “gym bro” energy, or hurting your back (goodness knows you carry enough of the life load already!).

That’s exactly what we do in The Peri28 Program — the pressure’s off. We help you make it work for your midlife lifestyle, so you can feel strong, confident, and in control again (and don’t worry — only a few recipes have cottage cheese, I promise LOL) 🤪💪✨

👉 Comment PERI28 if you’re ready to finally make sense of your midlife nutrition + training — without the noise of everyone else telling you what to do.