A leading menopause and fitness coach has unveiled a series of straightforward yet powerful lifestyle adjustments for the year ahead, designed to significantly boost health and wellbeing, particularly for those over 40.
Small Shifts for Significant Change
The expert, known on social media as @fitnesswithadriana_, advocates for small, steady modifications to daily routines rather than drastic overhauls. She encourages her followers to observe how their bodies respond, stating the philosophy: "If nothing changes, nothing changes." Her first key recommendation is to rise 30 minutes earlier and begin the day with a morning walk, claiming this simple act can do a "world of good." For an added challenge, she suggests considering a weighted vest.
The Pillars of Wellbeing: Sleep and Movement
Beyond the morning ritual, the coach places immense importance on quality sleep, labelling it a "game-changer" that can reduce reliance on morning caffeine. She also advises taking a walk after your final meal of the day. For those averse to braving the British weather, investing in a home walking pad is presented as a viable alternative. The overarching message is a commitment to self-improvement by just one per cent each day.
The advice resonated with many online. One user commented, "I needed to hear this," while others discussed personal hurdles like disliking the cold or not being a morning person, yet still committing to daily step counts.
Official NHS Guidance on Protein for 2026
This coaching advice aligns with broader health guidance for the new year. The NHS has recommended 'always' including protein in every meal as a core strategy for weight management in 2026. Protein, composed of amino acids, is essential for building and repairing tissues, providing sustained energy, and promoting feelings of fullness. The health service advises incorporating sources like beans, pulses, fish, eggs, and lean meats.
This recommendation is supported by experts at the Mayo Clinic, who note that high-protein diets aid short-term weight loss by enhancing satiety. However, they issue important cautions. Diets excessively high in protein and very low in carbohydrates may lead to nutrient deficiencies, constipation, and bad breath. Versions that promote red and processed meats could increase heart disease risk and LDL ('bad') cholesterol. Furthermore, such diets may worsen kidney function in individuals with pre-existing kidney disease.
The combined insight from a frontline wellness coach and national health bodies paints a clear picture for 2026: sustainable health gains are built on consistent, manageable habits like mindful movement, prioritised rest, and balanced nutrition.
