It's easy to assume that health trends are just for the young – all collagen shots, green powders and Instagram abs. But midlife asks different questions. In your forties and fifties, the focus shifts from quick fixes to what's going to keep you strong, sharp and standing upright in decades to come. Protein becomes less about gym bros and more about fending off muscle loss. Fibre isn't just for digestion but for sleep, heart health and even cognitive function. And the way we think about fat, sugar, carbs – even hydration – gets a midlife makeover. That doesn't mean abandoning flavour, joy or a glass of wine now and then. But it does mean being a little savvier about what's on your plate. From resistance training and omegas to gut-friendly veg and hydration, experts in this week's deep dive explain how to eat well for the long haul – and why it's never too late to start.
And speaking of that glass of wine – it might be time to reconsider the vessel it comes in. Once the punchline of picnic jokes, canned wine has had a serious glow-up. As Rosamund Hall points out, it's no longer just for festivals and train journeys. With proper winemakers, clever tech and a sharp eye on sustainability, the humble tin is now housing some genuinely impressive pours. Yes, you're paying for the convenience (and no, not all cans are created equal), but for midweek dinners or park-friendly picnics, it might just be your new go-to. Just promise us you'll pour it into a glass.
Elsewhere in the world of what we consume – online and off – Emilie Lavinia takes a hard look at the ex-vegan influencers now preaching the supposed miracles of organ meat supplements, raw milk and tallow skincare. What started as a shift in diet has morphed into something far murkier, tied up with anti-science rhetoric, political nostalgia and plenty of questionable marketing. There's a distinct whiff of rebellion being sold as wellness. But as experts warn, it's less about health outcomes and more about engagement, identity and profit. If you're confused by the noise, her guide on what to look for before taking advice from your feed is essential reading.
On a more delicious note, Emma Chung – the TikTok chef who went viral with her spring onion oil noodles – is on a mission to make Chinese cooking feel easy, not intimidating. Her debut cookbook does exactly that. With just four sauces in your cupboard, she argues, you can whip up endless weeknight dinners without ever resorting to a sachet. From crispy chilli beef to pork chops with spring onion sauce and 15-minute vegan dan dan noodles, her recipes are smart, punchy and designed for home cooks who want big flavour without the faff. And her top tip for fried rice? Leave it alone. Stirring less is the secret.
And with the sun finally making an appearance, we've gone all in on BBQ. Richard H Turner – the man behind Hawksmoor's meat programme – shares his golden rules for cooking over coals (tip one: gas is a no), plus recipes that'll make you want to fire up the grill immediately. Think smoky ox cheek barbacoa, peri-peri chicken and his signature Philly cheesesteak. Pair that with three foolproof sides – chargrilled baby gem, a punchy chimichurri and a heritage tomato salad that tastes like summer – and you've got yourself a feast that's big on flavour, low on fuss.
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The Midlife Menu: What to eat in your forties, fifties and beyond to stay strong and sharp |
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Forget green powders and TikTok trends – later life calls for a smarter approach. Hannah Twiggs asks leading experts what to eat now for better health later
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Scroll through TikTok and you'd be forgiven for thinking the only people who care about health are in their twenties, downing green powders and collagen shots like their lives depend on it. But midlife brings a different kind of reckoning.
In your forties and fifties, the focus shifts from quick fixes to long-term gains – what will help you stay strong and sharp not just now, but for the decades ahead.
Hormones start to fluctuate, energy dips hit harder and advice on what to eat becomes increasingly chaotic. So what does midlife really ask of our diets – and how much of the hype is actually worth listening to?
Before we get into what to change, it's worth understanding why our nutritional needs shift in the first place.
Hormonal changes play a central role. "Testosterone appears to be the central hormone involved in the development of sarcopenia [age-related muscle loss]," says Dr Linia Patel, women's health dietitian and author of Food for Menopause. "In men, there is a reduction in testosterone by 1 per cent each year, leading to reduced muscle mass."
Read the full article here
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Enjoy endless inspiration with recipes, interviews and more in your latest Indy/Eats food and drink magazine, one of your Independent Premium subscription benefits |
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| Forget mystery ingredients and takeaway menus – Easy Chinese Food Anyone Can Make is TikTok star Emma Chung's fuss-free guide to bold, brilliant Chinese cooking at home. From spring onion noodles to crispy chilli beef, these are weeknight-friendly recipes with big flavour and zero intimidation. All you need is a hot pan, four sauces and a bit of confidence.
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