Written by Béatrice Séguin, Ph.D. Creator & Host of This Time of The Month Video Podcast

Let’s get this out of the way first: I don’t weigh myself. It messes with my mental health, and honestly, the number has never told me anything useful about how I feel in my body. My midlife wellness routine isn’t about shrinking, it’s about feeling strong, steady, and at home in myself.

From Gut Instinct to Informed Action

Hosting This Time of the Month has deepened what I already knew from years of navigating health and wellness on my own terms. The conversations I’ve had with health professionals, nutritionists, trainers, have added new layers, challenged assumptions, and sometimes just affirmed what I’ve already felt in my gut. I don’t follow rigid rules or chase every trend. Especially not the transformation programs with a heavy upsell. I focus on what holds up, both in science and in my day-to-day life.

From 5-Pound Weights to Farmer’s Carries

A year ago, I could barely get through a set of reps with five-pound weights. Now I can walk around doing a farmer’s carry with 25 pounds in each hand. I do strength and cardio circuits about three times a week, not to sculpt or shred, but because I want to take care of 80-year-old future me. I stand taller. I have more energy. And yes, my clothes fit better, which is a nice bonus.

Protein That’s Practical and Personal

I prioritize protein by building meals around simple things I enjoy. My mom’s black bean soup (frijoles) is a staple: full of history, comforting, affordable and when served with rice and a bit of cheese, it clocks in around 26 grams of protein per bowl. It’s food that tells a story and keeps me fueled. Salmon, chicken, cooked in the air fryer on roast mode, these are easy wins. Toss them over greens and I’m good to go. Most women in midlife need more protein than they think: around 1.2 to 1.6 grams per kilogram of body weight per day to maintain muscle mass and strength, preserve bone mass, and prevent skeletal degeneration. That’s roughly 90–110 grams a day for many of us and no, it doesn’t need to be perfect. It just needs to be consistent and spread  through out the day.

Goodbye, Gen X Guilt

I’ve also let go of that old Gen X wiring that told us food was either a punishment or a reward. I no longer “earn” my meals or feel guilt over dessert. Food is joy, part of my culture and how I connect. Full stop. And sometimes? Movement looks like jumping up and down to a favourite song for fifteen minutes because that’s what the day allows. Something is better than nothing. Small, imperfect efforts still count.

Boundaries are Wellness Too

Wellness isn’t a solo project. My friend Andreea helps me hold boundaries – not for workouts, but for the quiet moments I’d otherwise cancel on myself. She reminds me it’s okay to let the family figure things out while I read a book or just take a beat for myself. That permission? Game changer.

One day, I dream of a solo trip somewhere far away. But for now, even a solo night in a hotel, or locking myself in my bedroom with a book and a Do Not Disturb sign feels like progress. Small steps. Big impact.

There’s No One Way—But There Is a Way Forward

There’s no single right way to do this. But there are sustainable choices that help us feel more like us again. This stage of life deserves more than the constant barrage of “how to”, it deserves clarity and compassion.

This isn’t about perfection. It’s about showing up. And you absolutely can.

About Dr. Béatrice Séguin

Dr. Béatrice Séguin is a Ph.D. scientist and knowledge translator with a global track record in health and beauty innovation. She’s the founder of Estra and host of This Time of the Month, a video podcast and platform helping women in midlife cut through the noise with evidence-based conversations on wellness, beauty, and aging. With roots in French-Canadian and Latin American cultures, Béatrice brings both credibility and relatability to a community of women who are done being overlooked and are ready to feel seen, supported, and informed.

Socials:

Instagram: @ttomcommunity

Youtube podcast channel: https://www.youtube.com/@TTOMcommunityWebsite: https://thistimeofthemonth.com