The Amazing Things to Look Forward to After 40 (Part 1)

Life after 40 isn’t a decline, it’s a transformation. Hormonal changes, slower recovery, and dips in energy are part of the journey, but so are confidence, wisdom, and strength. This decade can be your most powerful yet when you learn to listen to your body and train with purpose.

My Journey: Learning to Listen to My Body

The first 39 years of my life were full of research, trial, and error, constantly figuring out what worked for me. Not everyone’s wellness journey follows the same blueprint, and that’s something I had to learn the hard way. I discovered that sleep was my kryptonite; no matter how clean-ish I ate or how much I trained, the lack of quality sleep always caught up with me.

Now, I protect my rest like it’s sacred, 2 pm on Saturday’s🫣. I’ve embraced power naps as my secret weapon and discovered that my superpower lies in sleep latency and recovery (my body’s ability to bounce back) when I give it the chance. My training volume hasn’t decreased with age; it’s simply evolved. I still love intensity, but I’ve learned to balance it with mobility and flexibility work to move better, not just harder. I also make it a priority to get regular blood draws and monitor my hormone biomarkers, because sustainable progress comes from awareness. Understanding what’s happening inside my body allows me to make informed decisions that actually last. And when it comes to supporting hormonal balance, incorporating DIM (diindolylmethane) has been a game-changer, it’s one of my go-to supplements for managing estrogen balance and calming the crazy that can come with midlife transitions. This stage of life has taught me that self-awareness is power, and balance (not perfection) is the real goal.

The 40+ Advantage

Hormonal changes can affect mood, sleep, and energy (Cleveland Clinic, n.d.; Harvard Health Publishing, n.d.), but understanding these shifts gives you the power to adjust. Prioritizing sleep, balanced nutrition, and consistent movement builds resilience from the inside out. Movement is medicine. Strength training protects your bones and muscles, while cardio and mobility work keep your body strong and your mind clear (Mayo Clinic Staff, n.d.). The goal isn’t perfection, it’s longevity.

Nourish. Move. Recover. Repeat.

Eat for fuel, not restriction. Focus on lean protein, healthy fats, and colorful vegetables. Stay hydrated and check your nutrient levels — vitamin D, magnesium, and iron can make a huge difference (Mayo Clinic, n.d.). And above all, manage stress. Mindfulness, journaling, and connection with your community keep your heart full and your hormones happy. As Dr. Michelle Segar (2015) reminds us, exercise and self-care aren’t chores — they’re gifts to yourself.

✨ Up Next (November) — Part 2:

We’ll dive into how testosterone supports energy, recovery, and yes, romance, and why balancing your hormones might just reignite your spark inside and outside the gym. 🥰

References (APA 7th Edition)

Cleveland Clinic. (n.d.). Perimenopause: Rocky road to menopause.  https://my.clevelandclinic.org/health/diseases/21608-perimenopause

Harvard Health Publishing. (n.d.). Perimenopause: Rocky road to menopause.  https://www.health.harvard.edu/womens-health/perimenopause-rocky-road-to-menopause

Mayo Clinic. (n.d.). Perimenopause: Symptoms and causes.  https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666

Mayo Clinic Staff. (n.d.). Depression and exercise: Get moving to manage depression. Mayo Clinic.  https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Segar, M. (2015). No sweat: How the simple science of motivation can bring you a lifetime of fitness. HarperOne.