For Repair, Not Restriction

As I’ve recently turned 60, a few health markers have become impossible to ignore.

An arthritic right shoulder — the result of 40+ years of chopping, lifting, and food service, alongside 30 years of yoga, particularly chaturanga dandasana and its associated load-bearing postures — has finally asked for my attention.

To accompany that, there’s a creeping lethargy that feels less about workload and more about inflammation.

At home, my hubby is navigating his own musculoskeletal issues. Between the two of us, we’re a little creaky, a bit groany, and certainly achy — but quite simply, hell-bent on recovery.

And so, with my background in nutritional and Chinese medicine, it feels like the right time to dig deeply into that well of knowledge and actually live it with intent. Not just teach it, but apply it — daily, consistently, and with precision.

Not in a frantic, biohacking way. But in a grounded, intelligent, food-first way.

Right now, while I wait on MRI and X-ray results, and while my usual exercise routine is off the table, I’m focusing on what I can control. Protein. Omega-3. Anti-inflammatory inputs. Daily. Deliberately.

This dish isn’t really a recipe. It’s a therapeutic plate — built to support repair, calm inflammation, and stabilise energy when movement is limited.

At the centre: fresh sardines. Around them: greens, alliums, pumpkin, olive oil, lemon, walnuts.

Simple. Strategic. Effective.

This is not wellness for its own sake. This is physiology.

• Sardines deliver EPA and DHA — the long-chain omega-3 fatty acids that directly downregulate inflammatory pathways.
  • They also provide highly bioavailable protein, which becomes increasingly important as we age, particularly when activity levels shift and muscle maintenance requires more attention.
  • They bring with them vitamin B12, vitamin D, and selenium — nutrients that support energy production, immune resilience, and cellular repair.
• The silverbeet and broccoli are working just as hard.
  • Sulforaphane, particularly from broccoli, activates detoxification pathways in the liver, helping the body process inflammatory load more efficiently.
  • Folate and magnesium support the nervous system — essential when pain and disrupted sleep begin to interfere with recovery.
  • And fibre feeds the microbiome, which plays a far more central role in inflammation and overall health than we once appreciated.
• Onion and garlic — antimicrobial, anti-inflammatory, and prebiotic.
• Walnuts contribute additional omega-3s and polyphenols, supporting brain health and helping to buffer oxidative stress.
• Pumpkin helps maintain healthy skin, gut lining, and cellular turnover — especially during inflammation
• Tomatoes and pumpkin provide antioxidant compounds like lycopene and beta-carotene converted to vitamin A to support immune function and tissue repair, while also offering gentle carbohydrates to stabilise blood sugar — something that becomes increasingly important, as fluctuations here can amplify inflammation.
• Olive oil and lemon are not garnishes. They are functional components of the dish.
  • Healthy fats enhance the absorption of fat-soluble nutrients, while polyphenols help reduce inflammatory signalling. Vitamin C supports collagen production, immune function, and nutrient uptake.

This is where simple cooking becomes intelligent cooking.

In fact, the working title for my first book was The Intelligent Diet. With my practice in nutritional and Chinese medicine, this moment has become a call to return to fundamentals.

What I’ve come to understand is that health is rarely built through extremes. It’s shaped quietly through the decisions repeated every day — how we sleep, how we nourish ourselves, how we manage stress, and how we recover. The body is always responding to the environment we create for it.

That response becomes more noticeable with age, stress, travel, hormonal shifts, inflammation, or periods of burnout. Foods that once felt insignificant begin to affect energy, digestion, sleep, mood and pain levels. Recovery takes longer. The nervous system asks for a different pace.

For me, this way of living is less about optimisation and more about reducing unnecessary burden on the body. Simpler food. Better ingredients. More time in the kitchen. Fewer chemicals, additives and excess stimulants. More protein, fibre, omega-3s and deeply nourishing meals prepared with care.

I no longer see wellness as something performative or restrictive. It’s practical. It’s sustainable. It’s choosing habits that support clarity, resilience and long-term function rather than quick fixes or temporary results.

And importantly, it still leaves room for pleasure. Shared meals. A homemade dessert. A good glass of wine. The goal isn’t perfection — it’s creating a way of eating and living that feels supportive enough to maintain over time.

Because often, the body doesn’t need more pressure. It simply needs fewer obstacles and more consistent support.

When you can’t train the way you used to, when pain interrupts sleep, and when inflammation becomes your baseline, the answer isn’t to push harder.

It’s to refine your inputs.

Where I’ve landed, for now:

• Protein at every meal to support muscle repair and metabolic stability
• Omega-3 daily — non-negotiable for inflammation control
• 90% whole, home-cooked food
• No processed foods
• Minimal, preservative-free wine
• Coffee removed to prioritise sleep and recovery
• Gentle, consistent movement

I aim for ~30 g of protein per meal, not per day.

Recovery is becoming the new productivity.

For a 60-year-old female, current evidence on ageing and muscle maintenance (sarcopenia prevention) suggests that higher per-meal protein dosing is more effective than simply hitting a low daily total.

What matters most at this stage

As we age, the body becomes less responsive to protein, often referred to as anabolic resistance.

This means you need a stronger protein signal each time you eat to stimulate muscle repair and maintenance.

Practical target

• ~25–35 g protein per meal
• Across 2–3 meals per day

This typically lands you at:

• ~75–90 g protein per day (depending on body size and activity)

Why 30 g per meal?

Because that’s roughly the threshold needed to trigger muscle protein synthesis effectively — particularly due to the amino acid leucine, which acts as the “on switch” for repair.

Eating 10–15 g here and there doesn’t have the same effect, even if your daily total looks acceptable.

Given:

• Reduced training load
• Inflammation present
• Tissue repair required

Protein becomes even more critical.

Think of it as:

Structural nutrition, not just fuel

What 30 g looks like for me, as I cannot eat eggs:

• Fresh sardines (~120–150 g)
• Chicken thigh (120 g cooked)
• Grass-fed beef (~120 g)
• Firm tofu + seeds combination
• Greek yoghurt + nuts/seeds

There’s a quiet shift that happens at this stage of life.

You stop eating for aesthetics and start eating for function.

For longevity.

For resilience.

And perhaps most importantly, you begin to respect the body not for how hard it can push — but for how well it can recover.

Omega-3 sardine sauté for repair & recovery

Recipe by Samantha Gowing

• Total Time55 minutes
• YieldServes 2-3 1x

A protein-led, omega-3 rich dish designed to support muscle repair, reduce inflammation, and stabilise energy. Combines high-quality protein with fibre, polyphenols, and healthy fats to support recovery and overall metabolic function.

---

Print Recipe

Ingredients

Units USM Scale 1/2x1x2x3x

1/4 small pumpkin, cut into wedges or cubes 2 tbsp extra virgin olive oil, divided 2 cloves garlic, finely sliced 1/2 brown onion, finely sliced 1/2 head broccoli, cut into small florets, chop stems 1/2 bunch silverbeet (or chard), washed and roughly chopped 2 tomatoes, halved 1 small red chilli, finely sliced (optional) 1–2 tsp apple cider vinegar 300 g fresh sardine fillets 1/4 cup walnuts, roughly chopped 1/2 lemon, juice of Salt Cracked black pepper

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat oven to 170°C. Roast pumpkin pieces with a little olive oil and salt until medium-soft and lightly caramelised, about 20 minutes. Set aside.
2. Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the garlic and onion and cook gently for 4–7 minutes until softened. Add the tomatoes and chilli and cook for a further minute until fragrant.
3. Add the broccoli and silverbeet stems and sauté for around 5 minutes until just tender. Deglaze the pan with a splash of apple cider vinegar, moving the vegetables through the pan to lift the caramelised flavours. Fold through the silverbeet leaves, cover, and allow to steam for 2–3 minutes until just wilted but still vibrant.
4. In a separate heavy-based pan, lightly toast the walnuts until fragrant. Set aside. In the same pan, add the remaining olive oil and place the sardine fillets skin-side down. Cook for 1–2 minutes, then gently turn and cook for a further 1–2 minutes until just done.
5. Remove the pumpkin from the oven. Arrange the greens, pumpkin, and sardines onto a large serving platter. Finish with lemon juice, sea salt, and freshly ground pepper. Scatter over the toasted walnuts just before serving.

Notes

• Cook sardines gently — they require minimal time and are best when just set.
• Keep vegetables vibrant and slightly firm to retain nutrients and texture.
• Use good-quality olive oil and fresh lemon to finish — this lifts the entire dish.
• Adjust chilli depending on tolerance and inflammatory load.
• Best eaten fresh; not ideal for extended storage.

---

• Prep Time: 40 minutes
• Cook Time: 15 minutes
• Category: High protein
• Method: Pan fry
• Cuisine: Modern Australian

If you’re navigating inflammation, fatigue, digestive issues, hormonal changes or simply feeling disconnected from your energy and wellbeing, sometimes the smallest shifts create the biggest change.

Through my food-as-medicine nutrition consultations, I work with clients to simplify wellness — using practical nutrition, real food, lifestyle support and, where appropriate, targeted supplementation tailored to the individual.

Because there is no one-size-fits-all protocol. Only the ongoing process of learning what helps your body respond well.

Explore consultations with me here: Food as Medicine Nutrition Consults