Why “Eat Less, Move More” Doesn’t Always Work in Midlife

You know how we’ve always been told to just eat less and move more? I was listening to Steven Bartlett’s Diary of a CEO podcast recently, and in a brilliant episode with Dr Jason Fung they dug into why that simple advice doesn’t work for everyone. Especially for those of us in midlife or anyone who’s been dieting for years.

Here’s the whole idea in plain English.

1. It’s not only about calories

We’ve been conditioned to think of weight loss as a maths problem: calories in, calories out.But Dr Fung explains that different foods affect our hormones differently, especially insulin. Highly processed, sugary foods keep insulin elevated, and when insulin is high the body tends to store fat rather than burn it.

So two people could eat exactly the same amount of calories, yet their bodies might respond completely differently. It’s not always about the number. It’s about the impact.

2. The real issue is how often we eat

Most of us now eat from morning until night without realising it. Breakfast, a snack, coffee with milk, lunch, another snack, dinner, a nibble in front of the TV… and before we know it, we’ve eaten ten times.

Every time we eat, insulin rises a little. So if we’re eating all day long, insulin stays up all day long too. And when insulin never drops, fat-burning never really gets going.

That’s the core of Dr Fung’s point: our bodies need breaks from eating so insulin can fall.

3. This is where fasting and meal timing come in

He’s not talking about starving yourself or doing anything extreme. He’s talking about giving your body proper gaps between meals.

That might be:

• Three solid meals with no snacks

• A gentle overnight fast of around 12 to 14 hours

• For some people, the occasional longer gap between meals

These spaces give insulin time to fall, which then allows the body to dip into stored energy.

4. What you eat still matters

Meal timing isn’t the whole story. The quality of the food still makes a big difference. Dr Fung suggests focusing on real food, protein, fibre and healthy fats, and reducing ultra-processed carbs that send insulin sky high.

So it’s both what we eat and when we eat.

5. Why this matters even more in midlife

Our hormones shift. We can become more insulin resistant. We’ve often got a lifetime of dieting behind us. Suddenly the old “just eat 1,200 calories and go running” strategy feels impossible and often backfires.

Supporting our insulin and blood sugar, and making small changes to our eating window, can be a much kinder approach. One that works with our midlife bodies rather than fighting them.

How to Try This the Flexpress Way

Here’s how you can experiment gently and sustainably:

• Keep your three meals balanced with protein, vegetables and healthy fats

• Cut back on the random snacking

• Try a simple 12-hour overnight fast most days

• Keep moving and join as many Flexpress workouts as you can or go for a short walk after eating . Your muscles help use up glucose and improve insulin sensitivity

• Be consistent rather than extreme

Small steps add up.

A Quick, Sensible Note

The podcast is full of great ideas, but it’s still general information. If you’re on medication (especially diabetes medication), have a history of disordered eating or any medical condition, please speak to your GP before changing your eating routine. Some of Dr Fung’s ideas are debated, so take what feels safe, sustainable and supportive for your body.

With love,Alison x

Helping the over 50s stay strong, mobile and confident

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