Changing the Rhetoric About Post-40 Female Health Advice

A few standout quotes:

“You want to be the oldest person in the weight room, not the youngest person in the assisted care room.” – Dr. Stacy Sims

“In our 20s, we exercise for aesthetics; in our 40s and 50s, we exercise to prevent brain problems (think dementia).” – Dr. Mindy Pelz

Longevity and quality of life should be at the core of how we train, eat, and recover. We are preparing our bodies not just for the present but for our 90-year-old selves—ensuring full mobility, strength, and independence as we age.

Key Takeaways: The ‘Big Rocks’

Sleep: Optimising Recovery and Hormonal Balance

Circadian rhythm alignment is crucial for hormonal health and recovery. Sleep directly impacts metabolic function, immune regulation, and cognitive performance. To enhance sleep quality:

• Maintain a consistent sleep schedule to support natural melatonin production.
• Establish good sleep hygiene, including minimising blue light exposure before bed.
• Manage stress and emotional responses to promote deeper sleep cycles.
• Reduce alcohol consumption, as it disrupts REM sleep—an essential phase for recovery.

Research-backed insight: Poor sleep is linked to increased cortisol, insulin resistance, and decreased muscle recovery (Walker, 2017).

Energy & Exercise: Training Smarter, Not Harder

Gone are the days of endless Zone 2 cardio and moderate-weight, high-rep strength sessions. As we enter midlife, the focus shifts towards shorter, more effective workouts.

• Heavy Strength Training: Prioritise 6-8 rep ranges where the final two reps are challenging but doable. This approach stimulates muscle protein synthesis and maintains bone density (Westcott, 2012).
• Sprint Interval Training (SIT): Just 2-5 repetitions of an all-out 30-second sprint can yield profound benefits in metabolic flexibility and cardiovascular health (Gibala et al., 2012). No time? You do have 5 minutes!
• Mobility & Recovery: Yoga, hiking, and active recovery sessions nourish the nervous system and enhance joint health (Starrett, 2013).
• Avoid the ‘Gray Zone’: Exercise that is too easy to be effective and too hard to recover from leads to minimal adaptations and burnout.

Nutrition: Fuelling for Midlife Resilience

As we transition through perimenopause and menopause, our brains become less responsive to glucose and more receptive to ketones (Cunnane et al., 2016). However, the approach to fasting and carbohydrate intake must be individualised based on activity levels and hormonal balance.

Fasting Considerations:

• Sedentary women may benefit from longer fasting windows (14-16 hours) to enhance insulin sensitivity.
• Active women should prioritise fuelling appropriately to support recovery, hormone balance, and metabolic health.
• Aim for 12-14 hours overnight while ensuring adequate protein and nutrient intake.

Pre-Workout Nutrition: 

To fuel strength and sprint sessions effectively, consume 30g of carbs and 15-20g of protein about 60 minutes before training. Examples:

• Cold brew coffee with 1 scoop protein powder + almond milk
• Greek yoghurt (50g) + mixed berries (30g)
• Protein shake with oat milk
• 2 eggs + ½ tomato + sautéed mushrooms

Post-Workout Nutrition: 

Within 30 minutes post-training, aim for 40g of protein to maximise muscle protein synthesis. If the session was particularly demanding (including cardio), aim for a 1:1 protein-to-carb ratio (50g protein & 50g carbs). Prioritise whole food sources over processed options. Optimal Post-Workout Meal Choices:

• Grilled salmon + roasted sweet potatoes + leafy greens
• Cottage cheese + sauerkraut + buckwheat bread
• Lentil & quinoa bowl with tahini dressing

The Role of Fibre: 

Gut health plays a pivotal role in hormonal regulation, insulin sensitivity, and cognitive function. Ensure daily intake of vegetables, legumes, nuts, and seeds for optimal digestion and microbiome support. Aim for 40g a day and eat a wide variety of colours. 

The Importance of Personalisation

It’s easy to get lost in the conflicting health advice online. Much of it is designed for men, bodybuilders, or younger women with entirely different hormonal landscapes and goals.

“If you’re going to build your health and nutrition advice on short-form content, you’re in for unnecessary struggle.”

The key is context—understanding how training, nutrition, and recovery need to be adapted for you, not based on generic guidelines. And contextual to your lifestyle whether you’re a super organised batch cooker or a grab something from the shop on an impulse kinda girl your daily habits and behaviours all need consideration. 

That’s exactly how I work with women in midlife—cutting through the noise, understanding you and what’s going to work for you, providing simple, actionable, and personalised strategies. The goal? To give you the autonomy to build sustainable habits that seamlessly integrate into your busy life without feeling like another chore.

Final Thought:
The best time to start prioritising your long-term health was 10 years ago. The next best time? Right now.

Want to take control of your midlife health in a way that’s tailored to you or simply have a question? Book a discovery call and let’s have a chat. 

#MidlifeStrong #WomenWhoLift #SmartTraining #FuelYourBody #Longevity #StrengthAtAnyAge