It’s not only your hormones.
If you’re a woman over 40, you’ve probably asked yourself at least once: “Are my hormones off?” Maybe your energy is low, your sleep is inconsistent, and your body is changing in ways you didn’t expect.
Here’s the truth: yes, hormones shift in your 40s and beyond. Perimenopause and menopause bring real, measurable changes in estrogen, progesterone, and even cortisol. These shifts can affect mood, sleep, metabolism, and body composition. And yes, in some cases, hormone replacement therapy or other medical interventions are part of the solution. But here’s the bigger truth:
It’s not just your hormones.
Even if you need medical support (and many women do), it won’t work to its fullest unless your foundation is strong. That foundation? Your daily habits! I know, I know, that is SO boring, but it’s the truth. Your sleep, stress management, nutrition, hydration, connection, and purpose all impact you in significant ways. These are the things that drive your energy, your vitality, and your results, no matter what’s happening with your hormones.
Here’s the deal.
Every woman is different and has different issues. On top of that, you have A LOT of responsibility! It can be really challenging to prioritize yourself when you have some many other people and things to manage. But, as they always tell us on the airplane, in case of emergency, put YOUR oxygen mask on FIRST!
The habits you choose will make a big difference. Here are 5 keys to helping you build that habits that will help you, regardless of what your blood labs show.
1. Sleep Is Non-Negotiable
You know this, but do you practice it?
Sleep can be challenging at times. But, it truly does need to become a priority in your life. you may sleep GREAT, but just not enough, while others have difficulty falling or staying asleep. Hormonal imbalances are amplified when sleep is poor. Your body needs sleep to heal, recover, and balance hormones while you rest.
So let me ask you this. Do you have a set bed time? Do you have a “wind down” routine that allows you to get ready for bed? When kids are young, they go to bed at the same time. (yes they need rest, but you also needed time to yourself…) We start prepping them for bed ahead of time. They take a bath, read a book and maybe rock for a few minutes to start the process. Yet, when we get older, we stop doing that.
Setting a bed time and sticking to it (most of the time) will make a BIG difference. Maybe you take a shower, read a book, turn off your screen 30-60 minutes prior to bed or journal. Find the routine that will work for you and make it an appointment in you calendar that is as important as anything else.
Poor sleep increases cortisol and insulin resistance, which makes fat loss harder and cravings stronger. Great sleep, on the other hand, makes everything easier. Aim for 7-8 hours. If you are far from that now, work to add 15-30 minutes weekly until you are consistently getting the rest you need.
2. Strength Training Is Your Superpower
You’re not just losing estrogen with age, you’re also losing muscle. And muscle drives your metabolism. Lifting weights 2–4 times per week helps you build lean muscle, improve bone density, boost your mood, and fight off fat gain. This isn’t about being a bodybuilder, it’s about being strong enough to live life on your terms, whether that’s chasing kids, grandkids, traveling, or simply getting up and down off the floor with ease.
3. Nutrition Must Support Muscle, Not Just Weight Loss
Let’s be real, eating in your 40s and beyond can feel confusing. What used to work might not anymore, and it’s easy to get caught in the cycle of eating less, hoping to see results. But this stage of life isn’t about restriction, it’s about nourishing your body wisely.
Here’s the thing. Women have been taught for decades that carbs and fats are the enemy, and that success comes from eating less and chasing the scale. The message has been: eat less, avoid fat, skip the bread to drop a dress size. But that’s not working anymore, and it never really did. Carbs and fats don’t make you fat. Poor habits, stress, and under-eating are often the biggest issue. The real goal is to eat in a way that fuels your life, meals that give you energy, support muscle, and help you feel strong, steady, and in control.
That starts with a protein-first strategy.
Think about it this way: protein first when planning your meals, protein first thing in the morning, and protein first after your workouts. Aim for 25–30 grams per meal — from foods like eggs, Greek yogurt, cottage cheese, lean meats, fish, or protein shakes. Then build around that with colorful veggies, healthy fats like nuts or avocado, and smart carbs like berries, quinoa, or sweet potatoes.
Dr. Gabrielle Lyon calls this approach “muscle-centric medicine” — because protein helps you preserve and build lean muscle, which is key to metabolism, strength, and energy, especially as estrogen declines. If you’re only focused on eating less or cutting carbs, you’re missing the bigger picture. Your body needs more, more nourishment, more intention, more strength, not less.
This may not be easy for you because of what you have been told in the past or the articles in magazines you have seen. But, beginning to eat with a protein first strategy will make a huge difference in the things that matter most and will make you feel better!
4. Manage Stress Like It’s Your Job
Let’s be honest, stress is something most women are carrying far more of than they let on. Whether it’s work, family, aging parents, shifting hormones, or just the mental load of managing everything, it adds up. And your body feels every ounce of it.
Chronic stress raises cortisol, and elevated cortisol over time doesn’t just wear you down emotionally, it shows up physically. It can lead to more belly fat, disrupted sleep, slower recovery, and constant cravings, especially for sugar and processed carbs. And when you’re already feeling off, that cycle can feel really hard to break.
This isn’t just about taking a bubble bath or booking a massage (although those things are great). It’s about learning how to create real rhythms of recovery in your daily life — small, meaningful moments that calm your nervous system and signal to your body, “you’re safe.” That might look like taking 5 slow breaths before you respond to a stressful email, journaling for 3 minutes in the morning, getting outside for a walk, or learning to say “no” without guilt. These aren’t luxuries, they’re necessities.
Your nervous system needs care just like your muscles do. This isn’t about being perfect. It’s about feeling more steady, more in control, and more like yourself again.
This is so important, we are dedicating our first Women’s night to this exact topic! Next Thursday at Women’s Night, Abbie Honaker from Take Charge Holistic Health will be diving deep into cortisol management. She’ll walk us through how stress affects women’s bodies, what to look out for, and most importantly what to do about it. You’ll leave with practical tools you can start using right away.
Click here to reserve your free spot for this awesome event!
5. Alcohol? Less Is More
Let’s talk about something that doesn’t always get talked about honestly, alcohol. For some women, a glass of wine at the end of the day can feel like a reward, or some drinks on the weekend are a release and honestly, there is nothing wrong with that.
But here’s the quiet truth: alcohol starts to hit differently after 40. What used to be “no big deal” can start to impact your sleep, your energy, your workouts, and even your mood. It can disrupt the deep, restorative sleep your body desperately needs. It can slow recovery from exercise, interfere with hormone balance, and increase inflammation which just adds to that tired, puffy, not-quite-yourself feeling.
This isn’t about being perfect or giving it up entirely. It’s about getting curious about your relationship with it. Not from a place of guilt or shame — but from a place of self-respect and self-awareness.
If you choose to drink, ask yourself: Is it helping me feel how I want to feel? Is it supporting the life I’m working hard to build?
Without it you can haveclearer sleep, better mood, more energy, less brain fog. You might be surprised how quickly your body responds when it gets a little more of what it needs and a little less of what drains it.
The goal isn’t restriction, it’s freedom, the kind that comes from feeling good in your skin, sleeping soundly, and waking up ready to live fully.
Bottom Line:
If you are 40+ you could be entering the most powerful chapter of your life. With the right habits, you can have strength and confidence to live life on your terms.
Yes, your hormones will shift, but alone they don’t define your destiny.
Even if you’re working with a doctor on hormone health (and that can be incredibly helpful), the magic happens in your daily choices. Build the habits now that will support you for decades to come. Strength, energy, mental clarity — that’s what we’re after.
This isn’t about perfection, it’s about progress.
So start now. Not when the scale says a certain number. Not when your doctor changes your dose. Not next Monday.
Today.
Because the rest of your life truly can be the best of your life — and that starts with how you show up now.
If you are interested in learning more, join us for our FREE Women’s Night on Thursday, May 22 at Movement Fitness.
Click Here to register for this event!
Be Great Today,
Justin
