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Nutrition & Diet
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Stop making these common morning mistakes.

Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
mature,Woman,Jogging,Outdoors,On,Sunset,sunrise, morning, running
Shutterstock
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.

Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

Portrait of mature woman practicing yoga at gym. Fitness female doing Triangle yoga Pose, Trikonasana.Shutterstock

The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The New Morning Rules You Need

Portrait of senior woman lifting dumbbellsShutterstock

The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

Older women Body Warming Before exercising in the parkShutterstock

Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

mature,Woman,Jogging,Outdoors,On,Sunset,sunrise, morning, running
Shutterstock
Christopher Roback
By Christopher RobackDec 09, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.

Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

Portrait of mature woman practicing yoga at gym. Fitness female doing Triangle yoga Pose, Trikonasana.Shutterstock

The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The New Morning Rules You Need

Portrait of senior woman lifting dumbbellsShutterstock

The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

Older women Body Warming Before exercising in the parkShutterstock

Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose Fat Fast Over 40 with These 10 Habits

Sarah Gearino sarahgearino_coach
Copyright sarahgearino_coach/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you over 40 and feeling like weight loss just isn’t possible? That isn’t the case, according to an expert. According to her Instagram bio, Sarah Gearino is a Nutrition, Fitness, & Hormone Expert who specializes in helping women over 40 achieve their fitness goals. In a new post, she explains her expert advice about slimming down. “If I wanted to lose fat fast as a woman 40+ without wrecking my metabolism, here are the 10 things I’d do,” she writes in the post.

Increase Protein Intake

Her first suggestion is to increase your protein intake. “Aim for 30-40g of protein per meal to support muscle mass and satiety. Prioritize lean meats, eggs, fish, & plant-based sources,” she suggests.

Strength Train 4-5x Per Week

Her next tip is to lift weights four to five times per week. “Focus on progressive overload with compound movements (squats, deadlifts, presses). More muscle = better metabolism,” she says.

Walk 8,000-10,000 Steps Daily

It’s no surprise that walking – 8,000 to 10,000 steps per day – is also on her list. “NEAT (Non-Exercise Activity Thermogenesis) is one of the biggest fat loss drivers without stressing your body. I got a walking pad and swear by it!” she says.

Prioritize Sleep (8-9 Hours)

Getting sleep – eight to nine hours per night – is also helpful. “Poor sleep wrecks hormones (cortisol, insulin, ghrelin) and increases cravings. Create a wind-down routine, avoid screens an hour before bed, and take magnesium,” she says.

Stop Starving Yourself

Starving yourself won’t help you lose weight in the long run. “Undereating = metabolic slowdown and muscle loss. A small 15-20% calorie deficit (not drastic cuts) is more sustainable,” she writes.

Balance Blood Sugar & Cook All Meals

Keep your blood sugar balanced and ensure healthy eating by cooking for yourself. “Eat protein + fiber + healthy fats at each meal to avoid crashes and cravings. Use blood sugar hacks such as eating fiber first,” she suggests.

Cycle Carbs Based on Activity

You should also practice carb-cycling based on your workout. “Higher carb on strength training days (sweet potatoes, fruit, cassava). Lower carb on rest days (but still get fiber-rich veggies),” she says.

Manage Stress/Cortisol

Managing stress and cortisol levels plays a significant role in fat loss. “Chronic stress keeps cortisol high, leading to belly fat storage. Daily deep breathing, walks, adaptogens, and magnesium help,” she says.

Prioritize Strength Over Endless Cardio

Put your focus on strength training over cardio. “Too much cardio can burn muscle & slow metabolism. 2 short 15 min HIIT sessions/wk are great for fat loss without excess stress,” she says.

Properly Fuel Pre & Post-Workout

Make sure you fuel your body before and after exercise. “Eat protein + carbs before & after workouts to preserve muscle & improve recovery. Fasted workouts can backfire if stress is already high. In the least, drink BCAA’s before & after if you don’t want to eat,” she says.

Surround Yourself with Like-Minded People

One last suggestion? “Surround yourself with like-minded people who have the same goals. This goes a long way,” she promises. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

#1 Habit That Ruined My Hormonal Health, According to Nutritionist

Dr_Hazel_Wallace_thefoodmedic1
thefoodmedic/Instagram
Leah Groth
By Leah GrothJul 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Dr Hazel Wallace BSc MSc MBBCh (@thefoodmedic) is a doctor, nutritionist, and social media influencer who has amassed over 682,000 Instagram followers. She regularly shares the tips and tricks that have helped her take control of her health.

In one viral video, she discusses hormonal health and confessed that she made several mistakes in the past. “Let’s talk about the morning routine I did for years that, looking back, was pretty terrible for my hormone health,” she says in the Instagram video.

She Sacrificed Sleep

First, she neglected rest. “Without fail, I'd wake up early to work out before my ward rounds, even if it meant sacrificing sleep,” she says. Why is sleep important? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Failed to Nourish Her Body

Brewing coffeeShutterstock

She also failed to nourish her body. “And more often than not, quite a lot of it, I would feel myself only on black coffee because back then fasted training was all the rave,” she continues.

Related: 3 Tips That Helped Me Lose Body Fat

She Stressed Her Body with High Intensity Workouts

Two woman lifting kettle bell in cross fit gymShutterstock

“And if my body wasn't stressed enough as it was, the workout was always high intensity, a bootcamp or CrossFit session, I'd gotten into the cycle of believing that the workout didn't really count unless it left me on the floor afterwards, or I burned X amount of calories while I know better,” she maintains.

These Habits Damaged Her Health

Dr_Hazel_Wallace_thefoodmedic2thefoodmedic/Instagram

“Now, the reality is a lot of these habits are so normalized in the name of wellness and help. Ironically, for me, that led to the opposite. Irregular periods, constant fatigue, irritability, and often falling ill,” she reveals.

She Now Prioritizes Sleep, Eats Nourishing Food, and Engages in Restorative Exercise

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“True health to me now is prioritizing sleep, nourishing food, healthy hormones, and training that I enjoy and that serves my body rather than pushing it to its limits,” she says, “So before picking up a healthy habit you saw online somewhere, ask yourself this, what is true health to me? And does this actually align to that?”

Find “What Your Body Feels Best With”

Dr_Hazel_Wallace_thefoodmedic4thefoodmedic/Instagram

In the caption, she rehashed the “habits that I now know deteriorated my hormonal health.”

  • Consistently sacrificing sleep for more time training
  • Training fasted and often not having my first meal until lunchtime.
  • Doing the above and then choosing a high-intensity workout

“I’m not saying these alone are inherently bad for you - it’s about finding what your body feels best with. I still do high intensity exercise but not every day and never fasted. I sometimes get up early to train but I also sometimes lay in when I need to,” she says.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Find “What Your Body Feels Best With”

tara_collingwood6dietdivatara/Instagram

“This is extremely common for many people,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Putting so much pressure on themselves to be ‘perfect’ with their exercise and diet routines that they actually become unbalanced, injured, sick, and unhappy.”

She notes that recovery is just as important as pushing ourselves. “Sleep, stretching, foam rolling, meditation, nutritious foods, massage….all great ways to incorporate recovery that our bodies need, especially as we age!” she says.

💪🔥Body Booster: Instead of seriously restricting yourself, rigorously working out, and sacrificing sleep, try nurturing your body with restorative exercise, healthy food, and rest.

Healthy Body

5 Things Men Need to Stop Doing When Their Partner Goes Through Menopause

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Shutterstock
Christopher Roback
By Christopher RobackNov 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Talking about menopause can be challenging for many couples. Yet, as men, understanding and supporting our partners through this natural transition is crucial for maintaining a healthy relationship. To help navigate this important life change, we turned to renowned relationship expert Dr. Emily Morse, host of the #1 rated "Sex With Emily" podcast. With thousands of listeners seeking advice, particularly menopausal women, Dr. Morse offers invaluable insights from her extensive experience speaking at longevity conferences and counseling couples through this transition.

Stop Ignoring Physical Changes

Beautiful young couple in bedroom. Close up of male and female feet under the blanket looking away from each other.Shutterstock

Dr. Morse explains that "just like aging men will experience more erectile dysfunction for purely natural reasons, aging women will experience differences in their anatomy for purely natural reasons." She notes that "lowered estrogen levels affect lubrication levels of the vagina. This can lead to micro-tears and make sex uncomfortable."

Start Adapting to New Physical Needs

Happy woman looking at blurred husband near breakfast at homeShutterstock

Your partner will appreciate it if you take things slow. "Men need to be educated on lube and going slow, as it takes women much longer than them to undergo the full arousal process!" advises Dr. Morse. She explains that "arousal is crucial because it engorges the genitals with blood, which makes sex more pleasurable." Consider incorporating supplements like Solaray's her life STAGES Libido formula, which Dr. Morse notes is "designed to support enhanced arousal, natural lubrication, and sexual satisfaction."

RELATED:20 Superfoods for People Over 50

Stop Dismissing Menopausal Symptoms

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

Think about it: you wouldn't want someone brushing off your health concerns, either. A major issue Dr. Morse identifies is "minimizing reactions to symptoms like hot flashes ('it's not THAT hot') and low sex drive, making jokes about menopause."

She warns that "it's problematic on many levels, but it also hurts the integrity of the relationship when a woman feels like she is being gaslit for symptoms that aren't always easy to explain."

Start Understanding All Symptoms

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

How do you feel after a rough night? Now imagine it happens non-stop for weeks, months, even. Dr. Morse points out that "almost half of postmenopausal women have sleep problems, which can lead to more symptoms – loss of desire and more anxiety."

She adds that "anxiety, irritability, anger, and depression are all common menopausal symptoms," along with "hot flashes and night sweats: common menopausal symptoms that can make intimacy uncomfortable."

Stop Avoiding Discussions About Intimacy

Beautiful senior couple dancing together in their backyard decorated with lampsShutterstock

Let's be honest – nobody's a mind reader. "Not talking about your sex life" is the biggest mistake men make, according to Dr. Morse. She warns that this avoidance often "leads to cheating, resentment, etc." When couples don't discuss these changes, they risk their intimate connection deteriorating.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Start Having Open Conversations

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

Just like any other aspect of your relationship, communication is key here. The solution is clear: "Keep talking to each other!" Dr. Morse emphasizes. "When couples discuss what kinds of activities increase their desire and which ones decrease their desire, they'll be able to find a routine that works." She adds that "supplementation, possibly hormone replacement therapy, and (most importantly) communicative collaboration all help you maintain a positive sexual connection."

Stop Believing Myths About Menopause and Sex

hand of young woman having sex on bedroomShutterstock

You’re not too old for rock and roll, and you’re definitely still too young to die. Life can still be fun. Think of this as a new chapter, not the end of the story. "We've been trained to think of it as 'the end' for sex, and it's absolutely not," Dr. Morse states firmly. This misconception can lead couples to give up on their intimate life unnecessarily.

Start Exploring New Forms of Intimacy

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

Consider this an opportunity to discover new ways to connect with your partner. "For many women, penetration isn't where the most pleasure and satisfaction lives," Dr. Morse explains, "so it's a time to explore other paths for connection." She notes that many women are "wanting slower sex, more foreplay (now more than ever), different positions, and want to bring in sex toys and lube."

Stop Ignoring Changes in Desire

Senior Couple Exercising In ParkShutterstock

Just like your appetite changes throughout the day, desire isn't always constant. Dr. Morse explains that "desire (the want to want to have sex)" also changes. Without the surge of hormones, lack of sleep (due to menopausal symptoms and stress,) the desire to have sex takes more thought and understanding."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Start Taking Action for Positive Change

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationshipShutterstock

The effort you put in now will pay off in maintaining a strong, intimate relationship. "When couples prioritize their sex life and do what it takes to keep it on track, it is possible to have the intimacy and sex life we all deserve," Dr. Morse affirms. "Commit to your sex life and intimacy and find ways to make it work for both of you. Our sex lives are always changing, but it doesn't have to stop!" And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Fitness & Workouts

Top 6 Fat Loss Mistakes Women Over 40 Need to Stop Doing Now, Experts Say

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 27, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Many women over 40 struggle with fat loss, often falling into habits that hinder their progress. Experts like JJ Virgin, celebrity nutritionist and Fitness Hall of Famer, and Dy Ann Parham, a 57-year-old Mindset Coach, have identified key mistakes that women in this age group frequently make. Each of them offers simple yet effective strategies to help women over 40 navigate their fitness journey, avoid common pitfalls, and achieve long-term success. Here’s what they have to say.

1. Not Lifting Heavy Enough

"Whatever is heavy for you. You want to lift the heaviest weight you can in good form," says JJ Virgin in her popular video. She emphasizes the importance of challenging yourself with weights, explaining that it's crucial for improving bone density and boosting metabolism.

Virgin debunks the myth that heavy lifting leads to bulkiness in women: "Do you know how much you have to lift and how long and how hard you have to lift to really put on muscle? You're lucky if you can put on one to two pounds of muscle a month."

2. Inadequate Protein Intake

"I say to eat protein first, and that's because I want to ensure that you're getting what you need," Virgin states in her video. She recommends aiming for one gram of protein per pound of target body weight and suggests incorporating essential amino acids as a supplement.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

3. Focusing on Weight Loss Instead of Fat Loss

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

Virgin stresses the importance of body composition over mere weight: "If I could change things, I would make it so that we never used scales, that we only used body composition scales." She recommends using impedance scales at home to track changes in fat mass and fat-free mass over time.

4. Neglecting Recovery

"This is really important for women over 40," Virgin cautions in her video. She suggests monitoring your heart rate variability (HRV) and resting heart rate to gauge your recovery status. "Listen to your body here. Don't push it on that day that you might go. Everything feels a little achy. I just feel a little bit tired. Maybe that's the day to take a long walk or go do some restorative yoga."=

RELATED:Top 5 Foods to Lose Belly Fat

5. Overlooking Creatine Supplementation

Virgin, in her video, admits she previously overlooked creatine's benefits for women: "I now know that it is probably the number one supplement for women over 40. It helps with muscle strength, bone health, cognitive health, even skin wrinkles."

6. You Don’t Consider Intermittent Fasting

Dy Ann Parham advocates for intermittent fasting as an effective strategy for women over 50. She shares, "I have been teaching intermittent fasting as a lifestyle approach now for almost eight years."

Parham recommends a 20-hour "clean" fast: "It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight." She explains that this approach helps regulate insulin and utilize stored glycogen.

However, Parham warns about common mistakes: "So many women are practicing intermittent fasting and they're still like, 'Why am I not losing weight?'" She advises keeping it simple and avoiding complications during the fasting window.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

Aging Is a Privilege

Parham and JJ Virgin stress the need for a simple and consistent approach to losing fat. By steering clear of common mistakes and sticking to proven methods, women over 40 can reach their fitness goals and boost their overall health. As Parham puts it, “Aging is a privilege, but aging powerfully is a choice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer​Daily WalksShutterstock

Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

Girl under RainShutterstock

Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

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Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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