10 Things Every Woman in Her 40s Should Know About Strength, Hormones & Joint Health
Hey Sister,
I'm glad you're here, because this is the kind of information your body deserves to know.
As with every season of life, your 40s bring powerful changes. Before we dive in, take a deep breath and thank your body. Yes, really. That beautiful, aging body is still showing up for you every day — working, adapting, protecting. It deserves respect.
If that made you roll your eyes, I get it. Maybe you feel like your body is working against you lately. You're not alone. However, I want to offer a fresh perspective: your body isn't broken — it's in transition. Just as puberty and pregnancy usher in new eras, your 40s do too. And with the right tools, this era can be your most empowered yet.
Let's dive into what matters right now: your strength, your hormones, and your joint health.
1. Physical Strength is Your Superpower
It's not about six-packs or gym selfies. Strength is what helps you carry groceries, pick up grandkids, and get off the toilet without assistance at 80. That's real strength, and you can build it at any age.
Try this:
Start with 5 lb weights: 20 bicep curls, 20 shoulder presses.
Level up weekly (10 lbs next week!)
Hire a pro if needed. Think of it as real health insurance.
2. Mini Workouts = Major Wins
Don't have time? Try 20 squats every hour from 9:00 a.m. to 6:00 p.m. That's just 7 minutes a day. These micro-movements support metabolism, mobility, and energy.
3. Push-Ups Aren't Just for Athletes
Start with wall push-ups. Work toward 11 per day. Wall, couch, knees — however you can. Your body will thank you in 10 years.
4. Your Hormones Are Talking. Listen Up!
Hormones are your body's messengers. Estrogen, progesterone, cortisol, insulin — they all shift with age. But the biggest influencers? Your habits.
5. Eat real food, often
Start simple. Choose foods with ingredients you recognize. Think fruits, veggies, lean proteins, and whole grains. If it comes in a plastic bag, pause and check the label.
6. Sugar is NOT Your Friend
It spikes your blood sugar, messes with your hormones, and inflames your joints. Try a week with zero added sugar. Notice how you feel.
7. Sleep Like It Matters (Because It Does)
Lack of sleep derails your hormone balance and ages your body fast. Prioritize sleep hygiene, morning light, movement, and screen-free evenings.
8. Hormone Therapy: A Conversation Worth Having
If symptoms are stealing your peace, talk to a trusted provider about hormone replacement therapy. One "no" doesn't mean no forever. Get informed. Get a second opinion if needed.
9. Joints Need Movement, Not Just Rest
Think of your joints like hinges — they rust when they don't move. Motion truly is lotion. Support them with strength + mobility, + nutrition.
Daily rituals to try:
Cat-cows
Spinal twists
Deep squats
Ankle rolls and self-massage
10. Eat to Reduce Inflammation
Your plate affects your pain. Favor anti-inflammatory foods, such as leafy greens, berries, fish, and sweet potatoes. Limit sugar, alcohol, soda, and ultra-processed snacks. Consider joint-supporting supplements, such as collagen or creatine.
Final Words, From One Woman to Another
You're not too early. You're not too late. Now is precisely the right time to start supporting your strength, hormone balance, and joint health.
This chapter can be vibrant, strong, and joyfully mobile — if you show up for yourself now. These habits take time to stick, but they are worth every step.
You deserve to feel strong.
You deserve to feel whole.
You deserve to Live Revived.
Be well, sister. I'll be here next time.
Want a custom plan that meets your body where it is? Let's chat. Your 40s don't have to be a mystery
