ZANA’S recommendations FOR HELPING mid-lifers to SHAPE UP

Don’t graze

“The body doesn’t get any opportunity to hormonally reset. It’s always digesting, it’s never in repair mode, never in build mode.”

Ruthlessly reduce sugar

Even natural sugars (eg “Eat berries instead of stewed fruit as the sugars are concentrated”)

Magnesium

Helps to maintain normal nerve and muscle function, and supports the immune system. Magnesium Rocks, £24.95, strongnutrients.com

Vitamin B5

Helps your body relax, improving sleep, mood and energy. Chill Pill, £24.50, strongnutrients.com – “If your adrenals are working well it’s much easier to lose fat and build muscle.”

To build muscle mass

Include protein at every meal (at least a total of 120g daily, eg salmon fillet contains approx 24g protein). Casein protein powder – slow release low-glycemic calciumbased protein (as in cheese, milk and yogurt) – supports recovery from training, and benefits skin, nails and hair (chocolate flavour, 500g, £29.95, strongnutrients.com). Add to porridge to boost protein ratio

We want to retain muscle

Invest in scales that measure body-fat percentage – “If there’s a muscle build, and a fat drop, your weight can go up,” says Morris. “You want the fat down, you don’t want to lose lean body mass. So many midlife people come to me about lack of energy. The muscle on your frame will give you the power to get through the day.”