With midlife comes some evident changes such as loss of muscle mass, brain fog and diminished energy, to name a few.  We are quick to attribute these to  menopause and a decrease in hormones, but it's not always!  As women age we are prone to nutritional deficiencies, and we have higher micronutrient needs.  Could eating more mindfully be the answer?Nutritionist, Maryann Jacobsen, has written many books on nutrition geared toward children and families, but as she approached her midlife years, Maryann started to feel that she needed to address her own health and diet, and that is when her research began on women, the aging process and the impact of the food we eat.  She doesn't follow the trends, but rather assumes a practical approach based on real science.  I can't wait to read the book she is currently writing on women and midlife nutrition!This was such an eye opening interview!  I have re-written my weekly shopping list, and I am reassessing how and when I eat.In this episode Maryann and I discuss:It's not just menopause Important biomarkers - iron, vitamin D and B12 levels, thyroid and cholesterolFree Women's Biomarker Guide available at www.maryannjacobsen.comMagnesium food sources - nuts, seeds, leafy greensMaintaining body mass - resistance training and protein - how much do we really need?  1.2 grams/kg of body weight or roughly 25 -30 gams per mealLeucine is also important - eggs, chicken, salmon, nuts, cottage cheese, Greek yogurtNitric oxide - responsible for heart health and circulation, increased exercise performance and recoveryFood sources for nitric oxide - leafy greens, celery, beets, meatReal food is always the safest option but there are nitric oxide supplements such as Super Beets and Neo 40 - always check with your healthcare provider before adding supplements to your dietSynthesis of nitric oxide begins in the mouth - antibacterial toothpastes and mouthwashes kill the good bacteria - Maryann recommends Revitin toothpaste - available at Revitin.com and other retailersThe importance of choline - brain fog anyone?   Sources - eggs, meat, fish, nuts, cruciferous veggiesKeto and Intermittent Fasting - Maryann's thoughtsMaryann Jacobsen's books are available on Amazon Follow Maryann on Instagram @midlife.strongPrivate Facebook page can be joined at The Midlife Strong Community - for women over 40 who want too take charge of their healthFollow Asking for a Friend on Facebook at Asking for a Friend Pod or on Instagram @askingforafriend_podCatch all the episodes at https://askingforafriend.buzzsprout.com or wherever you get your podcasts.Please leave a review when possible!  Reviews and sharing help us grow.Follow Asking for a Friend on Social media outlets:https://www.instagram.com/askingforafriend_pod/https://www.facebook.com/askforafriendpod/Please provide a review and share. This helps us grow! https://lovethepodcast.com/AFAF