09/01/2026
🔥 WOMEN OVER 40: YOUR HORMONES MATTER …BUT THEY AREN’T THE WHOLE STORY.
Where we tend to store body fat can change as we get older, especially during perimenopause and menopause!
Three hormones that can play a role:
👉 Thyroid hormones — thyroid function helps regulate energy, metabolism and body temperature. When thyroid hormones are low, you may notice changes in energy, weight, mood or recovery.
👉 Testosterone — women need testosterone too. It supports muscle, strength, bone health, energy and libido, and levels can change with age and menopause.
👉 Cortisol — chronic stress can make fat loss harder, especially around the middle
👉 Estrogen — changes can influence where women tend to carry body fat
👉 Insulin — insulin resistance can make fat loss more difficult and increase abdominal fat storage
But here’s the good news…
You have WAY more control than you think. 💗
Here are 6 things I would love women over 40 to tackle:
1️⃣ LIFT SOME DAMN WEIGHTS 💪🏼
4 days a week.
Squat. Hinge. Push. Pull. Carry.
And progressively get STRONGER.
Muscle improves insulin sensitivity, supports your metabolism and becomes increasingly important as we age.
2️⃣ PRIORITIZE PROTEIN 🍳
Build your meals around protein instead of trying to squeeze it in at the end of the day.
Protein helps preserve muscle, keeps you satisfied and makes hitting your body-composition goals a whole lot easier.
3️⃣ WALK like your life depends about it🚶🏼♀️
Especially after meals!
Even a quick 10-minute walk can help with blood-sugar control. Aim for consistent daily movement instead of thinking your one-hour workout is enough.
4️⃣ STOP TREATING SLEEP LIKE IT’S OPTIONAL 😴
Your body needs recovery.
Aim for 7–8 hours, keep your room cool and dark, and create a bedtime routine you can actually stick to!
5️⃣ MANAGE YOUR STRESS 🧘🏼♀️
You can’t eliminate stress, but you CAN get better at managing it.
More isn’t always better when your body is already running on empty.
6️⃣ WATCH ALCOHOL
I don’t give a rats hairy ass what type of alcohol it is… your body sees it as a poison and essentially stops burning fat until it rids the toxin!
And here’s the part I want you to remember:
You don’t need a detox.
You don’t need to starve yourself.
You don’t need hours of cardio.
You need muscle, protein, movement, sleep, stress management and CONSISTENCY.
THAT’S how we change body composition after 40. 🔥
Need help? I’m here!
