6 “Healthy” Habits That Could Be Holding You Back After 40
What You’ve Been Told Isn’t Always What Your Body Needs Now
Are you doing all the right things, but still not feeling your best?
You eat clean, get your steps in, maybe even skip breakfast because you’ve heard it helps burn fat but you’re still exhausted, struggling with weight gain and wondering where your energy has gone.
You’re not alone. I see this every day in my clinic. So many women over 40 are following “healthy” habits that may have worked in their 20s and 30s but no longer suit their changing hormones and needs. As we transition through perimenopause and menopause, our bodies become more sensitive to stress, blood sugar shifts, and nutrient depletion. That means it’s time to rethink what “healthy” really looks like.
Let’s explore some of the most common habits I see that could actually be sabotaging your energy, weight, and wellbeing and what to do instead.
1. Skipping Breakfast to “Burn Fat”
Intermittent fasting might work for some people, but for many women in their 40s and beyond, skipping breakfast increases stress hormones like cortisol and plays havoc with blood sugar levels.
What to do instead:
Start your day with a protein-rich breakfast within 60–90 minutes of waking. Eggs, Greek yoghurt, chia pudding or a balanced smoothie can help stabilise your energy and support hormonal balance.
2. Pushing Through Exhausting Workouts
More isn’t always better. If you’re constantly doing high-intensity training or running yourself into the ground, your body may stay in “fight or flight” mode making it harder to lose weight and feel calm.
What to do instead:
Focus on movement that supports your body, not depletes it. Strength training, walking, Pilates, or yoga are excellent for building lean muscle and reducing stress.
3. Relying on Low-Calorie Snacks or Meal Replacements
You might think you're doing well with a protein bar or low-fat yoghurt, but many of these are ultra-processed and leave you unsatisfied, leading to cravings later on.
What to do instead:
Choose real, whole foods with quality protein, healthy fats and fibre. Your body needs nourishment, not restriction.
4. Fasting Too Long — Especially During Stressful Times
Fasting during times of stress or hormonal shifts (like perimenopause) can do more harm than good. It can lower your thyroid function and leave you feeling wired but tired.
What to do instead:
Eat regular, balanced meals particularly if your sleep is disrupted or you're under pressure. Gentle nourishment is often the best medicine.
5. Not Getting Enough Protein or Fat
Many women unintentionally undereat especially when it comes to protein. This impacts your muscles, mood, metabolism and even your skin.
What to do instead:
Aim for 20–30g of protein per meal and include good fats like avocado, oily fish, olive oil, and nuts. These are essential for hormone support and stable energy.
6. Believing That Weight Gain Is Just Part of Ageing
This belief is everywhere and it’s simply not true. Weight gain in your 40s and 50s is often linked to hormonal imbalance, stress, poor sleep, and blood sugar issues, not ageing itself.
What to do instead:
Work on the full picture: your nutrition, sleep quality, movement, mindset and stress levels. This is exactly how I work with my clients, using a functional medicine model that looks at the root cause not just symptoms.
You Deserve to Feel Good Again
If you’re feeling stuck or frustrated, it’s not your fault. Your body is just asking for a different kind of support one that’s tailored to your current needs.
This stage of life isn’t about cutting back or pushing through. It’s about resetting, nourishing and giving yourself the right tools to feel energised, confident and more like you again.
Need some help getting started?
My 21-Day Body Reboot and Reset is designed specifically for women over 40 who want more energy, better focus, and lasting weight loss, without the overwhelm.
You’ll also find plenty of simple, practical tips in my free Health Bites sent straight to your inbox each week.