5 “Healthy” Habits That May Be Holding Women Back After 40

Why So Many Women Feel Stuck Doing “All the Right Things”

If you’re waking up early for fasted cardio, tracking Zone 2 workouts, experimenting with cold plunges, and still feeling tired, frustrated, or stalled — you’re not alone.

The problem isn’t your discipline or effort.
It’s the playbook you’ve been handed.

For decades, most fitness and nutrition guidance was built around male physiology and then applied broadly. Only recently has research — including the work of exercise physiologist Dr. Stacy Sims — helped clarify how women’s bodies respond differently to training, fuel, stress, and recovery, especially in midlife.

Below are five common “healthy” habits that often need adjusting for women 40+, along with what tends to work better.

1. Fasted Cardio: Why Skipping Fuel Often Backfires

Many women are told that working out on an empty stomach burns more fat. In reality, women are already very efficient at using fat for fuel — especially compared to men.

Training without fuel adds unnecessary stress, particularly first thing in the morning when cortisol is already higher. Over time, this can interfere with recovery, hormone signaling, and workout quality.

What works better:
A small amount of fuel before training — not a full meal. Even a bit of protein (and carbs when needed) helps signal safety to the body and allows you to train with more intensity and better recovery.

Fuel isn’t the problem.
Chronic stress is.

2. Living in Zone 2: Why “Moderate” Isn’t Always Helpful

Zone 2 cardio gets a lot of attention — and it has a place. But for many women, spending most of their training time at moderate intensity leads to fatigue without meaningful progress.

Women are already good at aerobic work. What often gets missed is stimulus — training that challenges the nervous system enough to create adaptation.

What works better:
A more polarized approach:

• Strength training

• Short bouts of true intensity

• Easy, low-stress recovery movement

This avoids the “gray zone” where effort is high but returns are low.

More time doesn’t equal better results.
The right stimulus does.

3. Cold Plunges: Why Colder Isn’t Better

Cold exposure has benefits, but women’s nervous and hormonal systems tend to be more sensitive to cold stress — especially as hormones fluctuate.

Very cold plunges can spike stress hormones and contribute to cumulative overload when layered on top of intense training, under-fueling, and poor sleep.

What works better:
Moderate cold exposure for short durations. Enough to support focus and mood — not enough to shock the system.

The goal isn’t toughness.
It’s resilience.

4. Protein: Why the Minimum Isn’t Enough Anymore

Many women follow protein guidelines that reflect minimum survival needs, not optimal strength, bone health, or recovery.

As we age, our bodies become less responsive to smaller protein doses — a process known as anabolic resistance. This means we need more protein per meal, not less, to maintain muscle and bone.

What works better:

• Prioritizing protein at each meal

• Adequate post-workout protein

• Spreading intake throughout the day

Protein isn’t about size.
It’s about longevity.

5. Creatine: Not Just for Muscle, But for Brain Health

Creatine is one of the most studied supplements available — and it’s often misunderstood.

For women, creatine supports:

• muscle function

• cognitive health

• mood and focus

• energy production

Women typically have lower creatine stores to begin with, making consistent low-dose supplementation especially helpful.

What works better:
A small daily dose (3–5g) without loading phases or extremes.

Support, not overload.

Rewrite the Rules — Not Your Goals

Many “healthy” habits aren’t wrong — they’re just incomplete when applied to women 40+.

When training, nutrition, and recovery align with female physiology, effort feels more productive. Energy improves. Strength builds. Confidence returns.

You don’t need to do more.
You need to do what fits this season.

If you’re ready to stop guessing and start training with clarity, that’s exactly what I help women do.

Learn more HERE.