https://www.fasterwaycoach.com/#nicolemackay

Nicole Mackay Nutrition Co., Online, Pakenham (2025)

12/06/2025

Why Pre-Workout Fuel Matters – Especially in Midlife

If you’re in your 40s or beyond and still doing your workouts fasted… it’s time to rethink that habit!

Our hormones are shifting in midlife, and fasting before training can spike cortisol, impact blood sugar, and leave us feeling flat, foggy, or even more fatigued after our sessions – not what we want when we’re trying to build strength, lose fat, or boost energy.

Instead, think of pre-workout food as fuel for your session – not calories to burn off. Giving your body the right mix of carbs + protein + a little fat can help:

• Increase strength and endurance
• Support better hormone balance
• Avoid energy crashes
• Improve recovery
• Help with fat loss by reducing stress hormones (like cortisol)

Here are 3 simple pre-workout snacks that tick the boxes ✅

🍌 Oatmeal with Peanut Butter & Banana
Great for longer or strength-based sessions
•½ cup oats
1 tsp peanut butter
•½ banana, sliced
Macros: ~270 cals | 7g protein | 35g carbs | 10g fat

🥚 2 Boiled Eggs + 1 Slice Wholegrain Toast
Great for early morning or shorter sessions
•2 eggs
•1 slice wholegrain toast
Macros: ~250 cals | 13g protein | 20g carbs | 13g fat

🍓 Greek Yogurt & Berries
Light and refreshing – perfect for mid-morning workouts
•¾ cup Greek yogurt (plain, 2% fat)
•½ cup mixed berries
Macros: ~190 cals | 15g protein | 15g carbs | 6g fat

These options help you feel strong, steady and supported in your workouts – and that’s what midlife training is all about!

🛑 skipping meals and start fueling with purpose.

Which are you?

08/05/2025

Migraines getting worse in your 40s or 50s? You’re not imagining it.

Over the last few weeks, I’ve had a handful of clients bring this up — out of the blue, their migraines are back, or worse than ever.

This is something we’re now understanding better through research:

➡️ Perimenopause can trigger or intensify migraines — even in women who never had them before.

Here’s what’s going on:

🧠 Estrogen has a big influence on brain chemicals, especially serotonin, which helps regulate pain, mood, and blood vessel function.

When estrogen drops suddenly, it affects how your brain handles pain — and can lead to that familiar migraine cascade.

Perimenopause is a time when estrogen doesn’t drop steadily — it fluctuates wildly, sometimes from one day to the next.

These hormonal ups and downs can leave your nervous system on edge, especially if you’re also low on sleep, stressed, or skipping meals (common migraine triggers on their own).

And if this sounds like you, I want you to know:

💛 You’re not broken
💛 There are things that can help
💛 And you’re absolutely not alone

👉 SWIPE for natural supports that can reduce intensity and frequency of migraines — and help you feel more like yourself again.

27/04/2025

When it comes to feeling your best, your hormones are a big piece of the puzzle — and nutrition plays a huge role in supporting them. 🌱

If you’re navigating perimenopause, menopause, or just wanting to feel more balanced day-to-day, it’s not about eating perfectly — it’s about giving your body the right tools.

Simple changes like adding more healthy fats, leafy greens, cruciferous veggies, and magnesium-rich foods can make a big difference. 🥑🥦

Small tweaks over time = big shifts in energy, mood, digestion, and how you feel in your skin.

If you’re working on hormone health, this is such a great place to start. 💛

Which of these foods do you already love — and which one do you want to add more of this week?

25/02/2025

💡 Weight loss in your 40s isn’t the same as it was in your 20s… and that’s OK.

The problem? Many of us are still doing what used to work—but now, our hormones, metabolism, and recovery have changed. If you’re struggling, it’s not your fault—it’s just time for a new approach.

Here are 5 mistakes women 40+ make with weight loss (and what to do instead!):

❌ Slashing Calories Too Low → Eating too little slows metabolism & increases cravings.
✅ Instead: Fuel your body properly with a moderate deficit, protein, and whole foods.

❌ Too Much Cardio, Not Enough Strength Training → Cardio burns calories, but it doesn’t build muscle (which is essential as we age!).
✅ Instead: Lift weights 3-4x per week to preserve muscle and boost metabolism.

❌ Not Prioritizing Sleep → Poor sleep leads to more cravings, stress, and weight gain.
✅ Instead: Aim for 7-9 hours of quality sleep and create a relaxing bedtime routine.

❌ Ignoring Protein Intake → Low protein = muscle loss & slower metabolism.
✅ Instead: Aim for 25-30g of protein per meal to stay fuller and support muscle.

❌ Thinking Weight Loss Is Linear → The scale fluctuates daily, and that’s normal!
✅ Instead: Track progress with measurements, progress photos, & how your clothes fit.

✨ Losing weight in your 40s+ requires a different approach than in your 20s. If you’ve been stuck or frustrated, you’re not failing—your body just needs something different.

You don’t have to go to extremes. You don’t have to suffer. You just need to work with your body, not against it.

💬 Which mistake do you relate to the most? Let’s chat in the comments!

📌 Save this for later & tag a friend who needs it!

05/02/2025

✨ Let’s Talk About GLP-1 Medications ✨

GLP-1 agonists, like Ozempic and Wegovy, are often misunderstood. They’re not “quick fixes” or “cheat codes.” They’re evidence-based medications designed to support people struggling with insulin resistance, obesity, and metabolic challenges—conditions that aren’t just about willpower.

For many, GLP-1s can:
✅ Regulate blood sugar
✅ Reduce appetite and cravings
✅ Support sustainable fat loss
✅ Improve metabolic health

But here’s the truth: Taking a GLP-1 doesn’t replace the hard work you’re doing. You still have to show up for yourself—learning about nutrition, moving your body, managing stress, and building habits that will serve you long-term.

If you’re using GLP-1s, you’re not “lazy” or “taking the easy way out.” You’re being proactive about your health. There’s no shame in using the tools available to you, just like there’s no shame in taking medication for high blood pressure or thyroid issues.

Your health journey is valid. Your progress is real. Your efforts matter.

💬 If this resonates with you, drop a ❤️ or share your experience below. Let’s normalize getting the support we need without judgment.

Let me know if you’d like to adjust anything further!

21/04/2024

🙅‍♀️ 10 symptoms you need to STOP accepting as normal 🙅‍♀️

I’m here to tell you that you don’t have to settle for feeling less than your best. Your body is designed for wellness and resilience, but sometimes it sends signals that something isn’t quite right:

🚫 Chronic Fatigue: Feeling exhausted day in and day out isn’t normal.

🚫 Brain Fog: Forgetfulness or difficulty concentrating shouldn’t be your constant companions.

🚫 Digestive Discomfort: Frequent bloating or gas can indicate a health issue.

🚫 Persistent Pain: That nagging headache or joint pain shouldn’t be shrugged off.

🚫 Mood Swings: Unexplained mood swings can be related to hormonal imbalances or stress.

🚫 Skin Troubles: Acne may be your body’s way of showing that something needs attention.

🚫 Sleep Troubles: Regularly struggling to fall or stay asleep can lead to various health issues.

🚫 Weight fluctuations: Constant weight gain / loss could be a sign of an underlying issue.

🚫 Low Libido: A decreased interest in intimacy should not be impacting your quality of life.

🚫 Frequent Illness: If you’re constantly getting sick, it’s time to address the root cause.

These are all symptoms that shouldn’t be ignored! Your body’s symptoms are its way of communicating with you, they’re not just “normal” inconveniences to be endured.

Start listening, and take action to address these issues. ⤵

Functional nutrition takes a whole-body, root cause approach to firstly get to the bottom of why you’re experiencing these symptoms, and then tackle them at the source.

12/04/2024

What if you haven’t reached your goals because you’ve been believing a LIE?

I know what you’re thinking.

“Surely this isn’t the case for me.”

But what if it is?

Listen, friend. If you’ve been blaming your weight struggles on your age, you’ve been duped.

Well, at least partially duped. 💯

What is true is that the aging process can and does negatively affect certain things related to your weight and physique. Things like low estrogen levels and muscle loss are a natural part of aging - and they can cause issues when it comes to weight gain and/or loss.

➡️ What ISN’T true, however, is that there’s nothing you can do about it.

We now know that blaming your weight issues on your age is just another excuse. Don’t get me wrong, your approach may not look like it did when you were 25, but the fact is, there is a plan - - regardless of your age.

I help mid-life women overcome these obstacles every single day! With a few tweaks to their routine, they’re thriving - - and many are in their 40s, 50s, and even 60s! If that isn’t enough to convince you, some of them are heading towards being in the best shape of their lives! 🎉

Stop blaming your weight issues on your age, and start learning how to work WITH your age instead!

Need help getting started? Drop the word PLAN below and I’ll give you some starting tips! 💥

08/04/2024

Can I really reach my goals by summer?☀️

Well, maybe. It depends on where you are and what your goals are. 💯

But one thing is for certain, if you start today, you’re two months closer than you are right now.

Listen, I never want to be the health coach who promises you that you’ll reach your goals within a specific time frame. If anyone tries to sell you that, run in the opposite direction as fast as you can. 🏃‍♀️

The truth is that how quickly you reach your goals is made up of a lot of different factors.

With that, there’s no reason why you shouldn’t start aiming for your goals today!

If I wanted to reach my goals by summertime, here are the things I’d start doing today:

➡️ Prioritise Nutrition: Start by focusing on nourishing your body with whole, nutrient-dense foods. Aim to include plenty of fruits, vegetables, lean proteins, and healthy fats in your meals. Avoid processed foods and excessive sugar intake, which can hinder your progress.

➡️ Regular Exercise Routine: Incorporate regular physical activity into your daily routine. Whether it’s going for a brisk walk, joining a fitness class, or following an at-home workout program, consistency is key. Find activities you enjoy to make it easier to stick to your exercise routine.

➡️ Stay Hydrated and Rested: Hydration and sleep are crucial for overall health and well-being. Make sure to drink plenty of water throughout the day to stay hydrated and aim for at least 7-8 hours of quality sleep each night. Proper hydration and rest support your body’s functions and help you stay energised and focused on your goals.

The funny thing is, these are the things I’d start today whether I wanted to reach my goals by summertime or by this time next year - because drastic measures never work, they’re unhealthy, and they cause a lot of unnecessary misery…💯

The best part is that when you implement these things consistently, not only will you reach your goals, but you’ll also sustain them! 👏

06/04/2024

I’m doing everything right and I’m still not seeing results…”

If I’ve heard it once, I’ve heard it a thousand times. ⬇️

“Nicole, I am doing everything right and not getting anywhere.”

Clients often come to me feeling completely defeated.

They’re seemingly doing everything right.

✅ They’re “dieting.” Eat less food than ever before.

✅ They’re exercising. Do heaps of cardio daily.

✅ They’ve cut out their favourite foods and only drinking water.

Based on what they’ve been told for the last 20-30 years, they’re doing exactly what they should do. So why aren’t they losing weight?

The answer may surprise you just as much as it surprises them…

They aren’t eating enough.

We often forget that our bodies aren’t designed to constantly restrict food intake. For years, many women have been taught to severely limit their calorie intake in the pursuit of weight loss, leading to a multitude of metabolic and hormonal imbalances. This approach not only fails to produce sustainable results but also wreaks havoc on our bodies over time. Particularly for women in perimenopause and beyond, the repercussions can be profound.

When we chose to start eating more in a strategised way, we can begin to support our metabolism, balance hormones, and ultimately feel better both physically and mentally.

When it comes to fat loss, there isn’t a “one size fits all” approach. Your body is unique, meaning your overall plan should be customised to work for YOU.

Think of your journey as a puzzle. If there is one puzzle piece missing, you can’t reach your goal.

Once you have all of your pieces, however, the result is exactly what you’d hoped for! 🧩

Nicole xo

25/03/2024

What if I told you that I only had to change about four things to manage my perimenopause symptoms more effectively? ⬇️
I know. It sounds too good to be true.

Except it isn’t. 💯

Changing four things in my everyday routine helped me get on track toward better managing my perimenopause symptoms around fat loss !

You see, the wellness industry misled us. For years, they pushed one fad diet after another, promising miraculous results with each one. They restricted calories. They packaged up their meals. They labeled everything as “low fat”. They demonised certain foods (even nutritious carbohydrates).
They over-complicated it - and the truth is, it doesn’t have to be complicated. 💯

Check out the four things I do every day that support my goals as a health coach for women 40+:
📌 Prioritise Protein
📌 Incorporate stress-reducing activities - things that bring you happiness and you look forward to doing
📌 Focus on strength training - ditch the HIIT
📌 Ensure quality sleep

That’s it. That’s all she wrote, friend.

I integrated these four daily habits into my routine.

The moral of the story: Simple healthy habits + consistency = SUCCESS! 🎉

If you found these tips helpful, drop a 🙌🏻 below.

Remember, small changes can lead to big transformations.

Take care, and until next time! 🌸

20/03/2024

We may have gotten it wrong for a long time, but…

The tides have finally turned! 🌊

The good news about what it means to get and stay healthy is spreading fast!

If you’re over the age of 35, you probably remember some of the following:

⭐️ Jane Fonda’s aerobics
⭐️ Richard Simmons
⭐️ Step Aerobics / Jazzercise 😂

What about:

🍽 Weight Watchers?
🍽 Slim Fast?
🍽 the Atkins Diet?

I don’t know about you, but I am thrilled that we continue to learn and evolve when it comes to true health and weight management!

The best news is that restriction is OUT and balance is IN! 🎉

When you focus on whole-food nutrition, balanced macronutrients, and muscle-building exercise, you no longer have to worry about restriction. When you approach your goals with balance, the rest naturally falls into place! 💯

Show me in the poll your fav workout 🔽

15/03/2024

You can lift & work out all day long, but if you aren’t pairing that with plenty of protein then your body isn’t getting what it needs to build & sustain lean muscle mass.

Protein is essential for...
🔑 Building & maintaining muscle mass
🔑 Boosting your metabolism
🔑 Balancing your hormones
🔑 Burning more calories & fat
🔑 Keeping you feeling fuller longer
🔑 Energising you throughout the day

Not only will you burn more fat by building more muscle, but protein also burns more calories through digestion than any other nutrient, making it the perfect ingredient to burn fat & lean out.

I’ve given you 3 examples of how you can hit 130g of protein each day!

For more tips, grab my FREE Protein Guide which is filled with some of my favorite protein sources alongside 5 delicious, protein-packed dinner recipes!

Comment “PROTEIN” below or shoot me a DM & I’ll send the guide your way!

** Heads up, the macronutrient values I provide here are approximations and are meant for general reference. Remember to double-check your food labels because nutritional content can vary between cooking styles, brands and products.

Nicole Mackay Nutrition Co.