How to Get More Energy as a Woman Over 40

Do you ever feel like you’re just NOT an energetic person? Like it’s a struggle to get out of bed in the morning, or you’re just dragging through the day, or you hit that 2pm slump and it feels like you need to take a nap RIGHT NOW just to make it through the rest of the day?

If that’s you, then you’re definitely not alone. Because as a society, we’ve become so accustomed to feeling tired and run down all the time that we’ve started to think it’s normal.

And yet, it’s not normal. It’s not normal to be constantly exhausted, or to need caffeine or sugar to get you through the day, or to feel like you’re just not living up to your full potential because you don’t have the energy to do all the things you want to do.

And that’s why I want to talk about energy. I want to talk about why so many of us over 40 struggle to have enough of it, and what you can do to change that. Because the good news is that there ARE things you can do to increase your energy levels and start feeling more alive and vibrant every single day.

You just have to know where to start.

Why you have less energy as you get older

So the first thing I want to talk about is WHY so many of us over 40 tend to have less energy than we did when we were younger. Because the truth is that it’s not just in your head–there are actually a lot of physiological changes that happen in our bodies as we get older that can affect our energy levels.

And one of the biggest factors that contributes to lower energy levels as we get older is a decrease in the production of certain hormones, specifically estrogen and progesterone in women, and testosterone in men. These hormones play a big role in regulating our energy levels, and when they start to decline, it can have a big impact on how we feel.

In women, this decline in estrogen and progesterone usually starts to happen in our mid-30s, and then accelerates as we approach menopause, which typically happens in our late 40s or early 50s.

And for men, testosterone levels start to decline after the age of 30, and then continue to decrease by about 1% per year. And this decline in hormones is often associated with other symptoms like weight gain, low libido, and mood swings, all of which can also affect your energy levels.

Another big factor that can contribute to lower energy levels as we get older is a decrease in muscle mass, which is something that tends to happen naturally as we age. And this is a big deal, because muscle is actually one of the most metabolically active tissues in our body, which means that it burns a lot of energy. So the less muscle mass you have, the lower your metabolism, and the less energy you have.

And then of course, there are all the other lifestyle factors that can contribute to low energy levels, like poor diet, lack of exercise, and not getting enough sleep. And the reality is that as we get older, our bodies just don’t bounce back from these things as easily as they did when we were younger.

We can’t stay up all night and then function the next day on just a few hours of sleep. We can’t eat a bunch of junk food and expect to have the same level of energy. We can’t sit on the couch all day and then have the energy to go out and do all the things we want to do.

So there are a lot of different factors that can contribute to low energy levels as we get older. But the good news is that there are also a lot of things we can do to help increase our energy levels and start feeling more vibrant and alive, no matter what our age.

5 Ways to Get More Energy When You’re Over 40

So with that in mind, let’s talk about some of the best ways to increase your energy levels, especially if you’re over 40 and you feel like you’re really starting to struggle in this area. Because the reality is that there’s no one-size-fits-all solution, and what works for one person might not work for someone else. But there are definitely some things that are worth trying, and that can have a big impact on how you feel.

1. Get your hormones checked

So the first thing I would recommend–and this is probably going to surprise you–but especially if you’re a woman over 40, is to get your hormones checked.

Like I mentioned earlier, the decline in estrogen and progesterone that happens as we approach menopause can have a big impact on our energy levels, as well as a lot of other symptoms like weight gain, low libido, and mood swings. And the reality is that a lot of women are suffering needlessly because they don’t realize that what they’re going through is actually a hormonal issue that can be treated.

So if you’re feeling like your energy levels are really low, and you’re also experiencing other symptoms like weight gain, low libido, and mood swings, then it’s definitely worth talking to your doctor about getting your hormones checked, even if it is just to establish a baseline of where you’re at right now and what you might need to be more focused on.

And if your doctor is not willing to do that, or if they tell you that everything is “normal” even though you don’t feel normal, then I would recommend finding a functional doctor who is willing to look at your hormones as a holistic piece of your overall health.

Because the truth is that there are a lot of things that can be done to help balance your hormones and increase your energy levels, you just have to find a doctor who is willing to work with you on that.

So if you are a woman over 40 and you’re struggling with low energy levels, I would definitely recommend looking into getting your hormones checked and finding a functional doctor who can help you with that.

2. Focus on your gut health

The second thing I would recommend probably won’t surprise you, because I’m so obsessed with it, but it is to focus on healing your gut. Especially if you’re over 40 and you’re struggling with low energy levels!

And the reason for this is that our gut health is actually a big factor in how much energy we have. In fact, our gut is often referred to as our “second brain” because it plays such a big role in regulating our energy levels, as well as our mood and our immune system.

And the reality is that a lot of us have what’s called leaky gut, which is a condition where the lining of our intestines becomes damaged and allows toxins and undigested food particles to leak into our bloodstream. And this can have a big impact on our energy levels, as well as a lot of other symptoms like brain fog, fatigue, and digestive issues.

So if you’re struggling with low energy levels, then it’s definitely worth looking into healing your gut. And there are a lot of different ways you can do this, but some of the best things you can do for your gut health are to eliminate processed foods and sugar from your diet, and to focus on eating a lot of nutrient-dense, whole foods. You can also take a high-quality probiotic, and consider adding in things like bone broth and collagen, which are both really good for healing your gut.

And the reality is that if you’re following our TAS program guidelines, then you’re probably already doing a lot of the right things for your gut health, because our program is based on eating a lot of whole, nutrient-dense foods and eliminating processed foods and sugar. And that’s one of the reasons why our program is so effective for increasing your energy levels, because it’s not just about losing weight, it’s about healing your body from the inside out.

So if you’re not already following TAS, then I would definitely recommend checking it out HERE, because it’s a great way to get started on the path to better energy and better health. 

3. Get more and better sleep

The third thing I would recommend, especially if you’re over 40 and you’re struggling with low energy levels, is to focus on getting more and better sleep.

And I know this can be a lot easier said than done, especially if you have young kids or a busy schedule. But the reality is that sleep is SO important for our energy levels, as well as for our overall health and well-being. In fact, sleep is often called the “third pillar of health,” along with diet and exercise, because it plays such a big role in regulating so many different functions in our body.

And the sad reality is that as a society, we are just not getting enough sleep. In fact, studies have shown that the average person is getting 1-2 hours LESS sleep per night than they were 100 years ago. And that might not seem like a big deal, but over time, that lack of sleep can really start to add up and take a toll on our energy levels and our health.

So if you’re struggling with low energy levels, then one of the best things you can do for yourself is to prioritize getting more and better sleep. And that means making it a priority in your life, and doing whatever you can to create a healthy sleep environment and good sleep habits.

It means going to bed at a reasonable hour, and getting at least 7-8 hours of sleep per night. It means avoiding caffeine and alcohol in the evenings, and turning off your screens at least an hour before bed. It means making sure your bedroom is dark and cool and comfortable, and that you have a good mattress and pillows.

And if you’re really struggling with sleep, then it’s definitely worth talking to your doctor about it, because there are a lot of different things that can affect your ability to get a good night’s sleep, from sleep apnea to hormone imbalances to stress and anxiety. And the reality is that if you’re not getting enough sleep, then all the other things you’re doing to increase your energy levels are not going to be as effective.

So don’t underestimate the power of a good night’s sleep. It’s one of the best things you can do for your health and your energy levels.

4. Exercise regularly

The fourth thing I would recommend, especially if you’re over 40 and you’re struggling with low energy levels, is to make sure you’re exercising regularly.

And I know this might seem counterintuitive, because when you’re already feeling tired and run down, the last thing you probably want to do is go for a run or hit the gym. But the reality is that exercise is actually one of the best things you can do to increase your energy levels.

And that’s because when we exercise, it helps to increase blood flow and oxygen to all the cells in our body, which can give us a big energy boost. Exercise also helps to release endorphins, which are those “feel good” hormones that can help improve your mood and give you more energy.

And the more you exercise, the more you’ll start to notice these benefits, because your body will start to get used to it and you’ll actually start to crave that feeling of energy and vitality that comes from a good workout.

And the reality is that it doesn’t have to be anything super intense. Even just going for a 30 minute walk every day can have a big impact on your energy levels. In fact, studies have shown that a brisk walk can be just as effective as a nap for boosting your energy. So if you find yourself hitting that 2pm slump and feeling like you need a nap, then try going for a walk instead and see how much better you feel.

And if you’re not a big fan of traditional exercise, then find something you enjoy, whether it’s dancing or swimming or playing tennis. The key is to find something that gets your body moving and your heart rate up, because that’s what’s going to help increase your energy levels.

So don’t underestimate the power of exercise–it actually does make a huge difference.

5. Eat a Healthy Power Breakfast

Okay, so the NEXT thing you can do to help yourself have more energy is to make sure you’re eating a healthy breakfast–what I like to call a POWER breakfast. And I know this might sound like a no-brainer, but the reality is that a lot of us either skip breakfast altogether, or we don’t eat a very healthy breakfast, and that can have a big impact on our energy levels and how we feel throughout the day.

So why is breakfast so important? Well, for starters, breakfast is literally breaking your fast, which means it’s the first opportunity you have to fuel your body after not eating for 8-12 hours. And that fuel is important, because it’s what gives your body the energy it needs to fuel you all day long.

And just so you know, your “breakfast” doesn’t have to be first thing in the morning. I actually don’t like to eat first thing in the morning and most days don’t tend to “break my fast” until closer to lunch time.

But the important thing isn’t the exact TIME you eat, but WHAT you are actually eating for that very first meal of the day that will set the tone for your energy levels the rest of the day.

Suffice to say, not all breakfasts are created equal. If you want to have more energy and feel better all day long, then you need to make sure you’re eating a healthy breakfast that is full of protein and healthy fats, and low in sugar and carbohydrates. 

And that might mean rethinking some of your go-to breakfast options, especially if you’re used to eating things like cereal, toast, yogurt, or a smoothie. Those are all basically the WORST things you can eat.

So what are some healthy breakfast options that will help give you more energy throughout the day? Well, you could try things like eggs, bacon, and avocado, or steak & eggs, or something lighter like a chia seed pudding made with heavy cream and collagen powder for extra protein. And if you’re really short on time in the morning, then you might want to try making some egg muffins or a frittata ahead of time that you can just heat up and eat.

My personal favorite is to make a cottage cheese bowl–I add 2 tablespoons of unflavored collagen and some unsweetened coconut to my cottage cheese, along with a couple of tablespoons of hemp hearts, and then chop up some fresh berries to enjoy on top. It’s light and fresh but also packed with protein and healthy fat.

The key is to find something that you enjoy, and that is also quick and easy to make, but something that also contains a LOT of protein–at least 30-35 grams, and is also high in healthy fat. Because if it’s not convenient, you’re not going to want to do it. So experiment with different options and find what works best for you.

6. Stay Hydrated

A sixth way to boost your energy is to make sure you’re staying hydrated. And I know that might sound like another no-brainer, but the reality is that a lot of us are not drinking enough water throughout the day, and that can have a big impact on our energy levels and how we feel.

In fact, studies have shown that even mild dehydration can lead to fatigue, headaches, and a lack of focus. It can also make it harder for you to get a good night’s sleep, which we already talked about is super important for having more energy in the morning. And if you’re trying to lose weight, then staying hydrated is also important, because it can help curb your appetite and prevent you from overeating.

But how much water do you actually need to drink in a day? Well, the general recommendation is to drink at least 8-10 8-ounce glasses of water per day, which is about 2-2.5 liters. But that can vary depending on your age, weight, and activity level. And if you’re not used to drinking that much water, then you might want to start by just trying to increase your intake a little at a time.

And if you find that you’re not a big fan of plain water, then you can try adding some flavor, like a slice of lemon or cucumber. Or you could try drinking herbal tea or coconut water. Just be mindful of what else you’re drinking throughout the day, especially if you’re trying to cut back on caffeine and alcohol.

7. Avoid energy zappers

And then finally, the fifth thing I would recommend, especially if you’re over 40 and you’re struggling with low energy levels, is to try to avoid all the things that can zap your energy. And this might seem obvious, but the reality is that a lot of us are doing things on a daily basis that are actually making us more tired, without even realizing it.

So what are some of these energy zappers? Well, one of the biggest ones is caffeine. And I know this might be a controversial statement, especially for all you coffee lovers out there, but the reality is that caffeine is a stimulant, and while it can give you a temporary energy boost, it can also deplete your energy levels over time, especially if you’re drinking it in large amounts.

And the sad reality is that a lot of us are totally addicted to caffeine, and we can’t function without our morning cup of coffee or our mid-afternoon latte. But if you’re struggling with low energy levels, then it’s definitely worth trying to cut back on your caffeine consumption and see how it affects your energy levels.

Another big energy zapper is sugar.

But the reality is that sugar is one of the worst things you can put in your body, and it can have a big impact on your energy levels, as well as a lot of other symptoms like weight gain, brain fog, and fatigue. So if you’re struggling with low energy levels, then it’s definitely worth trying to cut back on your sugar intake and see how it affects your energy levels.

And then of course, there are all the other things that can zap your energy, like stress and anxiety, and and not getting enough sunlight, and not taking time to relax and recharge. So try to be more mindful of all the things you’re doing on a daily basis that could be affecting your energy levels, and see if there are any changes you can make to help increase your energy.

Final Thoughts

So there you have it–7 ways to increase your energy levels, especially if you’re over 40 and you’re struggling with low energy.

And like I said at the beginning, there’s no one-size-fits-all solution, and what works for one person might not work for someone else. But the reality is that there are a lot of things you can do to help increase your energy levels and start feeling more vibrant and alive, no matter what your age.

So don’t give up, and don’t just accept that this is your new normal. Keep trying different things and see what works for you. And remember, it’s never too late to start taking care of yourself and prioritizing your health and wellbeing. Your future self will thank you for it.