5 Small Habits That Make a Big Difference

This past weekend, I had the privilege of organising a fantastic event that brought together an incredible group of women, inspiring speakers, and plenty of conversation about health, wellbeing, and life in midlife.

One of the big takeaways from the day? Change doesn’t have to mean doing everything at once. In fact, the most lasting changes often start with one small thing. Try it, get it working for you, and then build from there. This is the approach I use when working with clients and it ties perfectly into what I want to share with you this week.

If you feel like your energy is low or your eating habits are a bit all over the place, but you don't have time (or desire) for a full nutrition overhaul, this post is for you.

These five habits might seem small. But they’re backed by solid research and by what I see in clinic working every day in the real lives of women over 40.

1. 💧Drink water before your morning coffee

It rehydrates your body, helps digestion, and gives your adrenals a gentler wake-up. You’ll be surprised how much more energised you feel.

2. 🍽 Sit down to eat (yes, even lunch)

Eating on the run raises cortisol and reduces satisfaction. Five minutes at a table (not your desk) can help you reconnect with your appetite and eat more mindfully.

3. 🥚 Add protein to snacks

Instead of just crackers or fruit, add Greek yoghurt, boiled eggs, or a handful of chicken. More protein = better blood sugar balance and fewer 4pm crashes.

4. 🚶‍♀️ Take a 5-minute walk after lunch

A short stroll helps digestion, regulates blood sugar, and clears your head. It’s also a great way to reset your nervous system midday.

5. 📵 Keep your phone out of the bedroom

Not technically nutrition, but vital for sleep. Quality sleep supports appetite regulation, mood, and hormonal balance. Even this one shift can improve your next day’s food choices.

None of these are flashy. But they work. Try picking one to focus on this week, and see what changes for you.

Need a little support with where to start? Get in touch (email me: angela@angelaevans.co.nz) or download one of my free tools, small steps lead to real results.