How to train smarter through the hormonal changes of your 40s.
Ladies, our bodies aren’t failing us in our 40s – they’re just changing.
This is the decade where everything starts to shift under the surface – oestrogen, progesterone, testosterone, cortisol, and insulin are all in transition mode. And yet, most women are still following the same training, eating, and lifestyle strategies they used in their 20s and 30s – only to feel like they’re failing when things stop working.
This is something we see over and over again at LOKfit and trust us when we say you’re not broken. You’re just in a new season and it’s time your habits evolved with it.
Start Your Day With Protein
We cannot stress this enough – protein isn’t just about building muscle. It’s a hormone-supporting powerhouse. It helps blunt blood sugar spikes, stabilise mood, and reduce cravings, which is crucial as oestrogen and insulin sensitivity start to fluctuate.
Your first meal sets the hormonal tone for the day. So skip the toast and coffee combo, or finishing off the kids’ leftover breakfast as you dash out the door, and go straight for 30-40g of protein within 60 minutes of waking.
This supports your natural cortisol curve, helps you feel full, and sets you up for better energy and fewer crashes during the day.
Strength Train 2 x Per Week
Muscle works with your hormones, not against them, and ladies, in your 40s, you need it more than ever.
As progesterone, oestrogen and testosterone start to decline weight training to build muscle can help counteract the chaos left behind. It helps improve insulin sensitivity, protects bone density, helps you hold on to valuable muscle mass to keep your body strong, lean, and injury-resistant.
Cardio has its place, but if you’re not lifting, you’re missing the biggest hormonal support tool in your toolkit.
Train smart. Lift heavy. Stay consistent.
Sleep Is a Hormone-Supporting Superpower
In your 40s, sleep is no longer optional – it’s hormonal self-care.
As progesterone starts to drop, it becomes harder to reach that deep, restorative sleep your body used to bounce into. The result? Higher cortisol, more cravings, increased inflammation, and lower resilience.
You can’t out-supplement or out-train bad sleep. Protect your 7–9 hours like your hormones depend on it – because they do.
That means:
- No screens before bed
- Morning sunlight exposure
- Keeping your room cool and dark
- Prioritising wind-down rituals (and yes, saying no to late-night emails counts)
Rethinking Fasting in Your 40s and Beyond
Look, intermittent fasting can be useful – but in your 40s, it can also backfire.
Prolonged fasting spikes cortisol and, in women already dealing with declining progesterone, it can lead to fatigue, disrupted cycles, sleep issues, and even muscle loss.
Instead, try a gentler 12-hour overnight fast (like 7pm–7am) and shift your focus toward nourishment, not restriction.
You don’t need to do less – you need to eat smarter.
Don’t Fear Healthy Fats
Hormone production requires dietary fat. End of. Cholesterol (derived from fat) is the backbone of every single sex hormone, and when you drop your fat intake too low, you’re basically telling your body: “Don’t bother producing anything.”
So, stop fearing fat and add the good stuff back in. We’re talking:
- Avocados
- Olive oil
- Pasture-raised egg
- Fatty fish (like salmon or sardines)
- Nuts and seeds
Your body needs fats to produce hormones, reduce inflammation, and support brain function – especially now.
Be Smarter, Not Stricter
Hormonal changes are natural. What worked before won’t work forever – and that’s your cue to adapt. Your 40s require smarter strategies, not stricter rules. You need more nourishment, not less. More muscle. More rest. More support.
And most of all, you need to stop apologising for needing a new approach.
Ready to build your foundation?
Get in touch to book your consultation with one of our trainers and start building your physical insurance policy now!
Train for strength. Train for life. Train with LOKfit.