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Marilyne Defer | Health & Nutrition Coach for Women 35+

@marilyne_glow

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You don't need more discipline. You need a better system. I help women 35+ fix energy, sleep & nutrition without extremes.

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Two women can both be 45. One wakes up with energy, the other is running on coffee by 10am.

The difference usually isn’t genes or luck. It’s how you sleep, what’s on your plate, how much you move and how you handle stress, day after day.

I built a free quiz that turns those habits into one number: your Glow Age.

15 questions, 2 minutes. You get:
 → Your Glow Age → Your glow type → The 3 habits that will make the biggest difference for you → A personal Glow Plan by email

Link in bio. Then come back and tell me: older or younger than your calendar? 👀

#GlowAge #WomenOver40 #Perimenopause #HealthyAgeing #EnergyAfter40 DubaiHealthCoach taken in Dubai - دبى by @marilyne_glow

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a day ago

I thought I’d just turned into a tired person.
Coffee to start the day, leftovers for lunch, flat by 4pm. Every single day. I was a private chef, so I assumed the problem was me not trying hard enough.
It wasn’t. My body was changing, and nobody had told me.
If you’ve been blaming yourself for the exhaustion, the short fuse and the bad sleep, stop pushing harder for a second. Look at what’s changed underneath.
Send this to a woman who needs to hear it’s not her fault.

#hormonehealth #perimenopause #healthcoach #womenover40 taken in Dubai - دبى by @marilyne_glow

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2 days ago

31g of protein in a 10-minute wrap. No meat, no protein powder.

The trick is doing two things ahead: a batch of seitan and a tub of tzatziki. Once those are in the fridge, lunch is just assembly.

What goes in:
• Seitan slices
• Air-fried eggplant
• Tzatziki
• Crunchy lettuce
296 calories, and it actually holds you until dinner. No 4pm crash, no raiding the kids’ snacks.
Save this for your next prep day 📌

Want my homemade seitan recipe? Comment SEITAN and I’ll send it to you 🌿

#hormonehealth #perimenopause #healthcoach #womenover40 #bloodsugarbalance by @marilyne_glow

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4 days ago

What’s your Glow Age? 🌿

My free 2-minute quiz shows you how old your daily habits are making your body.

3 habits that drain your energy without you noticing:
→ A breakfast that’s too light, so your blood sugar dips before lunch
→ Skipping meals, so cortisol steps in to keep you going
→ A salad with no protein, so you crash 90 minutes later

The quiz shows you which habits matter most for you. Link in bio 🌿

#GlowAge #GlowMethod #WomenOver40 #Perimenopause #BloodSugar HealthyAgeing ProteinFirst DubaiWellness DubaiHealthCoach taken in Dubai - دبى by @marilyne_glow

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7 days ago

Banana, mango, apple juice… it looks healthy, it tastes good, and by 10am you’re hungry again and reaching for something sweet.

It’s not you. It’s what’s missing from the blender.

Same smoothie, four small adds:
→ Greek or soy yoghurt
→ a scoop of protein powder
→ a spoon of nut butter
→ a handful of oats

Now it holds you till lunch.

Save this for tomorrow morning, and tell me below: what’s in your smoothie right now? 👇

#healthcoach #hormonesupport #breakfastafter40 taken in Dubai - دبى by @marilyne_glow

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8 days ago

Being tired after a long day is normal. Being empty is something else.

I’m up at 5am, so by 7pm I’m allowed to be tired. What I don’t accept anymore is getting to the evening with nothing left because I skipped myself all day.

Empty looks like this:
→ lunch eaten standing up, or not at all
→ snapping at the people you love by 6pm
→ feeling like you’ve given everything and kept nothing

Tomorrow, try one thing: sit down and eat lunch properly for 10 minutes. No phone, no rushing.

Then tell me how your evening feels 👇

#hormonehealth #healthcoach #womenover40 #healthcoachdubai #bloodsugarbalance taken in Dubai - دبى by @marilyne_glow

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9 days ago

For years, I knew exactly what I should be eating

I just never put myself first long enough to do it

Breakfast was coffee. Lunch was whatever was quickest. Everyone else’s needs came before mine, every single day

What changed things wasn’t another plan. It was deciding I was worth the effort

I can teach you the habits: how to build your plate, how to keep your energy steady, how to stop the 4pm crash. But the moment that matters most is yours. It’s when you decide your health gets a place on your own list

When did you last do something just for you? Tell me below 👇

#hormonehealth #perimenopause #healthcoach #womenover40 #healthcoachdubai taken in Dubai - دبى by @marilyne_glow

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10 days ago

Remember the 4pm crash? This is where it starts, at lunch.
A plate that keeps you steady all afternoon: 🥗 Half veggies, for fibre that slows everything down 🍠 A quarter slow carbs, for energy that lasts 🍗 A quarter protein, so you stay full 🫒 Healthy fats as your dressing, to help you absorb it all
No counting, no weighing. Just the plate.
Save this for your next lunch and see how you feel at 4pm

#hormonehealth #healthcoach #perimenopause #healthcoachdubai #womenover40 taken in Dubai - دبى by @marilyne_glow

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11 days ago

Stop blaming your energy on discipline

Start looking at the meal before the crash.

For years, my afternoon slump got the same fix: another coffee and a bit more willpower
It never worked, because the problem wasn’t 4pm.

It was a morning spent feeding everyone else and eating whatever was left.

What changed it wasn’t trying harder. It was building my own meals first: protein at breakfast, fibre on the plate, a lunch I actually sat down for.

Try one thing tomorrow. Add protein to your breakfast and notice how you feel at 4pm.

Save this for tomorrow morning, and tell me below: what time does your energy usually disappear?

#perimenopause #hormonehealth #bloodsugarbalance #womenover35 nutritionafter35 taken in Dubai - دبى by @marilyne_glow

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21 days ago

I knew exactly what a balanced meal looked like.
 That was never the problem.

The problem was that I could plan for everyone else with care, and still treat my own needs like they were optional.

A lot of women are not confused.
 They are last on their own list.

And when you do that long enough, eating standing up, eating late, eating scraps, starts to feel normal. It isn’t.

If this is you, tell me: what’s one thing you do for everyone else and never do for yourself?

#hormonehealth #perimenopause #healthcoach #womenover40 #bloodsugarbalance by @marilyne_glow

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22 days ago

You can be eating all the right iron-rich foods

chickpeas, lentils, quinoa, spinach — and still feel wiped out by 3pm. Plant-based iron (non-heme) just doesn’t absorb well on its own, so your body ends up leaving most of it on the table

The fix isn’t eating more iron. It’s eating it smarter pair it with vitamin C in the same meal

Squeeze lemon over your grain bowl, add raw bell pepper to your salad, or toss in some red cabbage

Vitamin C converts the iron into a form your body can actually use.
Small swap, real difference especially if you’ve been chalking the tiredness up to ‘just getting older

What’s one iron-rich meal you eat often? I’ll tell you the easiest vitamin C pairing for it.

#hormonehealth #perimenopause #healthcoach #womenover40 #bloodsugarbalance taken in Dubai - دبى by @marilyne_glow

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24 days ago

6mg of iron. 40% of your daily intake. In one bowl. 🌿
But here’s the thing most iron-rich recipes get wrong — they stop at “eat more iron” and never mention that plant iron barely absorbs on its own. This salad fixes that in the same bite: lentils and beetroot bring the iron, and the lemon juice + pomegranate bring the vitamin C that actually lets your body use it.

One dish, doing two jobs.

Iron Boost Salad — serves 2
• 300g boiled lentils
• 100g raw grated beetroot
• 50g pomegranate seeds
• 70g red cabbage
• 20g green lettuce
• 10g parsley
• 5g shallots
• 30g avocado
• 1 tbsp olive oil
• A good squeeze of lemon juice

Toss everything together — that’s it.
Per serving: 42% of your daily iron, a full day’s vitamin C (35mg), plus magnesium, potassium, zinc, vitamin K, and folate.

Save this one — tomorrow I’m breaking down exactly why that lemon + pomegranate pairing matters, and what happens when you skip it. by @marilyne_glow

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25 days ago