The 5 Protocols for More Energy and Weight Loss After 40

Turning 40 is a milestone in many ways — career, family, confidence — but it also comes with some unwelcome changes to our metabolism, hormones, and energy. Suddenly, what worked for weight loss in your 20s and 30s doesn’t anymore. And that stubborn belly fat? It feels like it’s got a life of its own.

The good news: it’s not about eating less and exercising more. It’s about working with your body, not against it. Here are five practical protocols that help women over 40 feel more energetic, get their metabolism moving, and finally shift that stubborn weight.

1. Support Your Hormones and Metabolism

As we enter perimenopause and menopause, hormones like estrogen and progesterone change, which can slow metabolism and shift fat storage toward the belly. Muscle mass naturally declines too, and that alone can slow down calorie burn.

What to do:

• Get to know your body: pay attention to energy, cravings, and sleep patterns.

• Work on stabilising insulin with balanced meals — protein + fiber + healthy fats.

• Consider a check-in with your doctor if hormones feel out of whack — sometimes small adjustments make a big difference.

This isn’t about drastic interventions; it’s about giving your body what it needs to function well as it ages.

2. Prioritise Protein and Nutrient-Dense Foods

After 40, protein becomes your best friend. It helps preserve lean muscle, supports metabolism, and keeps you fuller for longer.

Tips to try:

• Aim for protein at every meal — think chicken, fish, eggs, Greek yogurt, lentils.

• Fill your plate with vegetables and fiber-rich carbs like sweet potato, beans, and quinoa.

• Include healthy fats such as olive oil, avocado, or nuts to support hormones and satiety.

The key isn’t strict dieting — it’s building meals that nourish you and keep you feeling satisfied.

3. Strength Training and Movement

Cardio alone won’t cut it after 40. Your metabolism thrives on lean muscle, and strength training is the most efficient way to build it.

How to start:

• Two to four strength sessions per week, focusing on big movements like squats, lunges, push-ups, or rows.

• Add some cardio such HIIT for heart health and mood — brisk walks, cycling, or intervals work beautifully.

• Don’t underestimate small movements: walking, gardening, or even standing more often can boost your daily calorie burn.

Even a little strength work goes a long way in keeping your metabolism active and your body feeling strong.

4. Prioritise Sleep and Stress Management

No amount of dieting or exercise can make up for poor sleep or chronic stress. Both can sabotage energy, cravings, and weight management.

Simple steps:

• Keep a consistent bedtime and aim for 7–9 hours of sleep.

• Create a wind-down routine — dim lights, read, journal, or stretch.

• Try stress-busting practices like meditation, breathwork, or a daily walk in nature.

When sleep and stress are managed, your body can regulate hormones more effectively, helping with both energy and fat loss.

5. Make It Sustainable and Track Your Wins

Even the best plan won’t work if it’s not realistic for your life. The goal is small, consistent steps that add up over time.

Ideas to stick with it:

• Set micro-goals rather than big, intimidating ones.

• Track non-scale wins: energy levels, how clothes fit, strength gains.

• Build in flexibility — life is busy, and your plan should adapt without guilt.

• Consider accountability: a friend, coach, or app can make a surprising difference.

When sleep and stress are managed, your body can regulate hormones more effectively, helping with both energy and fat loss.

Here’s a simple framework to get started:

1. Check in with your body – notice energy dips, sleep patterns, cravings.

2. Build balanced meals around protein, veggies, and healthy fats.

3. Move your body – strength training + cardio + daily movement.

4. Sleep and manage stress – prioritize your downtime and relaxation.

5. Track progress and be flexible – focus on energy, strength, and confidence, not just the scale.

By following these five protocols, women over 40 can finally start to feel more energised, shift stubborn weight, and reclaim a sense of control over their health.

It’s not about quick fixes or extreme diets — it’s about working with your body, listening to it, and building habits that last.

Would you like me to walk you through it? Join the waitlist for my Thrive After 40 Reset program! 4 weeks of education, practical tools and support. Check it out HERE.