Jacqui Garrison Health Coach

Dear Universe,
Please send me the 50+ women who are exhausted, frustrated, and carrying stubborn menopause weight around their middle — the ones who’ve tried every diet, every program, and are just... done guessing.

This isn’t wishful thinking. Elena did her Metabolic Audit four weeks ago — no extreme plan, just her real data and a plan built for her body. She’s already down 6.5 lbs.

You don’t need another extreme plan. You need one built for your hormones, your metabolism, and your real life — simple, doable, and effective.

I’ll take it from there. 🤍

Comment AUDIT and I’ll walk you through exactly how it works.

menopause weight loss, women over 50, metabolic audit, hormone balance, belly fat after 50, midlife women, over 50 and fit, weight loss coach for women

She kept thinking she’d make time for her health once things settled down.

Once her career slowed down.

Once the kids didn’t need her as much.

Once her aging parents were more settled.

Then she decided there wasn’t a “right time” — and she started anyway.

In 3 weeks, she was zipping up skirts she hadn’t been able to wear in years.

One month in, she’d lost 6.5 lbs and 3.25 inches off her midsection.

She wasn’t less busy. She didn’t get more time. She just stopped trying to figure it out on her own.

This is what 1:1 coaching with me looks like. Not a cookie-cutter program. Not a generalized meal plan. It’s someone helping you map out the exact nutrition, movement, and sleep protocols for your age, your body, and your busy lifestyle — someone who holds you accountable, helps you get real control of your health, reach your goals, and finally overcome the obstacles that have been holding you back.

Right now, my 90-Day coaching packages are 25% off.
Spots are limited and this price won’t last.

There’s never going to be a “right time.” There’s just doing it with guidance and support — or doing it alone.

Comment SUPPORT
and I’ll send you the details before spots fill.

Midlife Women
Health Over 50
Menopause Weight Loss
Women’s After 50 Health Coach

#4 — What I eat in a day to hit my protein + fiber goals 👇

You don’t need a perfect diet to build muscle and lose fat after 50.

Here’s # a real day of eating:

🥭 BREAKFAST — Tropical Protein Smoothie
Protein powder, optional collagen, chia/flax/basil seeds, unsweetened coconut milk, mango, pineapple, frozen greens + optional cauliflower rice.
403 cal | 45g protein | 26g carbs | 11g fiber | 14g fat

🥗 LUNCH — Curried Chickpea Salad + ⅓ cup cottage cheese
Chickpeas, green onion, cilantro, bell pepper, raisins + a dressing made with tahini, olive oil, lemon, maple syrup, curry + turmeric. I leave out the nuts and add cottage cheese for extra protein.
~500 cal | 27g protein | 70g carbs | 13g fiber | 14g fat

SNACK — Yogurt Protein & Raspberries
~100 cal | 18g protein | 8g carbs | 5g fiber | 4g fat

🥬 DINNER — Large Chicken Caesar Salad
Romaine, grilled chicken, Greek yogurt, olive oil, lemon, Parmesan, Worcestershire + anchovies for the dressing.
~450 cal | 49g protein | 6g carbs | 2g fiber | 24g fat

DAY TOTAL: ~1,450 cal | 129g protein | 110g carbs | 30g fiber | 56g fat

And notice something?
I didn’t eat tiny portions.
I didn’t skip carbs.

I simply built my meals around protein + fiber.

This is #4 in my series. Go back and check out #1–3 for more easy protein + fiber ideas.

Want to learn how to eat 100g protein + 24–30g fiber without counting every bite?

👉 Comment METABOLIC and I’ll send you my Metabolic 3 guide.

Sexy after 50 isn’t about looking 40.

It’s being strong enough to do what you love, mobile enough to keep moving, and capable enough to keep saying YES to life.

That’s the kind of sexy I’m into at 66. ❤️

If this is your goal too, SAVE this so you can try a few of these moves this week!

Comment LIBRARY

I’ll send you my Healthy Aging Library with practical support for nutrition, movement, stress & sleep.

👇Part 3

High-Protein Tuna Salad Bowl — Lunch
1 can Wild Planet tuna, drained
2 tbsp plain Greek or A2 yogurt (or Primal Kitchen mayo)
1 tbsp sweet pickle relish
1 stalk celery, chopped
1 tbsp red onion, chopped
1 tbsp lemon juice
Salt + pepper
Mix it all in a bowl.
½ head romaine, chopped
½ avocado, chopped
Broccoli sprouts

Fill your bowl with lettuce. Spoon the tuna salad on top. Add avocado, sprouts, and pumpkin seeds.

Approximate Macros: Calories 350 Protein: ~34g | Fiber: ~6g | Fat: ~11g

I also ate a kiwi on the side. +2.5g fiber.
This is what protein, fiber, and fat looks like on one plate — simple, five minutes, no special ingredients.

Don’t miss part 1 and 2 of this series: What I eat to gain muscle and keep belly fat off 50+

Comment PLATE for my Hormone Balancing Plate + 5 viral bowl recipes —

you need to make eating healthy after 50 balanced and simple

Part 1 What I eat in a day to…
Part 2 A grab and go breakfast

As a 66-year-old health coach for women, 50+ I refuse to:

Save up calories so I can have the treat.
I have the treat. 🍰

Skip meals.
Eliminate carbs.
Spend hours doing cardio every week.

Count calories or weigh my food.
And I don’t have a negative conversation with myself about why I had a glass of wine or a piece of cake.

I’ve finally learned to eat what I love that loves me back.

Foods that give me energy.
Protein that helps me build muscle.
Fiber and healthy fats that keep me satisfied.

Meals I actually enjoy.

And yes, sometimes that includes cake.
The difference?

I don’t feel like I’m starting over on Monday anymore.

I just keep going.

At 66, that feels pretty damn good. ❤️

Want to learn how to lose menopause weight and belly fat while eating and working out like a sane woman?

Hit follow for more binge-worthy health support 50+!

HERE👇

📌 Save this before your next grocery trip.and share with a girlfriend who is trying to beat inflammation!

Free guide below.

After menopause, chronic inflammation can make it harder to lose belly fat, build muscle, balance blood sugar, sleep well, and keep your energy up.

Friend to friend...
Most women over 50 don’t need another diet.

They need more protein, more fiber, more muscle... and less inflammation.
These are the foods you’ll almost always find in my kitchen.

🍗 Protein
• Wild-caught salmon
• Sardines
• Wild-caught shrimp
• Organic pasture-raised eggs
• Organic chicken breast
• Organic ground turkey
• Grass-fed lean beef
• Good Culture cottage cheese*
• Plain grass-fed Greek yogurt*
*If tolerated.

🫘 Fiber-Rich Legumes
• Lentils
• Chickpeas
• Black beans
• Edamame
🥦 Colorful Vegetables
• Broccoli
• Spinach
• Arugula
• Brussels sprouts
• Bell peppers
• Purple cabbage
• Sweet potatoes

🫐 Fiber-Packed Fruit
• Blueberries
• Blackberries
• Raspberries
• Kiwi
• Pomegranate

🥑 Healthy Fats
• Avocados
• Extra virgin olive oil
• Walnuts
• Pumpkin seeds
• Chia seeds

🌿 Daily Anti-Inflammatory Boosters
Garlic
Ginger
Turmeric
Cinnamon
Green tea

And yes... 🍫 dark chocolate (70%+ cacao) still has a place.

None of these foods are magic.

The magic is eating them consistently.

Comment ANTI and I’ll send you my free Anti-Inflammatory Guide