24/07/2026
Girl to girl… I’d worry less about the number on the scales and more about what’s happening to your bones and muscles.
Many women spend decades trying to be smaller, while unintentionally under-fuelling their bodies and avoiding strength training.
From our 30s onwards, we naturally begin to lose muscle mass, and bone density can also decline over time. The good news? Both respond incredibly well to the right nutrition and resistance training.
Strong bones aren’t built in the gym alone. They’re built in the kitchen too.
✓ Eat enough protein across the day
✓ Don’t fear carbohydrates – they fuel your training and recovery
✓ Include calcium-rich foods daily
✓ Eat enough overall – chronic dieting isn’t doing your bones, muscles or metabolism any favours
✓ Lift weights consistently and progressively
The goal isn’t to take up less space. It’s to build a body that’s strong enough to carry you through the next 30, 40 or 50 years.
Your future self will thank you for it.
– Ai x.
