Here’s why (and what you can do about it after 40)

If you’ve noticed a shift in your energy, a deeper fatigue, slower recovery, or a sense of feeling “flat” even when life’s not overwhelming, you’re not imagining it. For many women, their 40s mark a new season of physical, hormonal, and emotional change. And one of the most common signs is… you guessed it low energy!

The good news is this isn’t something you have to just put up with. Once we understand what’s happening in the body, we can support it better, with food, movement, and smarter self-care.

5 things every woman over 40 should know about energy, fatigue and her body

1. Hormones affect your energy more than ever

Oestrogen and progesterone help regulate sleep, mood, and stress. As these start to fluctuate in your 40s (even before menopause), you may notice disrupted sleep, increased anxiety, or morning sluggishness. You’re not lazy, your chemistry is shifting.

2. Your blood sugar balance really matters now

Midlife is a time when insulin sensitivity can decline. That means your body might be more sensitive to sugar spikes and crashes. Skipping meals or living on caffeine and carbs can lead to that ‘tired but wired’ feeling.

3. Sleep isn’t just about hours, it’s about quality

You might be in bed for 8 hours but still wake up unrefreshed. Midlife sleep can be lighter and more fragmented. Prioritising wind-down routines, limiting screens before bed, and eating the right foods can help your nervous system shift into rest mode.

4. You might be under-fuelling, not overeating

A surprising cause of low energy? Not eating enough, especially protein and healthy fats. Many women in their 40s start eating less due to weight concerns, but this can backfire and cause fatigue, cravings, and muscle loss.

5. Movement helps, however more isn’t always better

If you’re constantly tired, high-intensity workouts might be stressing your system rather than supporting it. Gentle strength training, walking, or mobility-focused movement can actually increase energy by regulating cortisol and supporting recovery.

Your 3-step energy boost plan this month

Step 1: Balance your meals

Aim for meals that include protein, healthy fats, and slow-digesting carbs. This helps keep blood sugar steady and energy even throughout the day.

Step 2: Create a 20-minute wind-down routine

Try a nightly ritual that calms your nervous system: herbal tea, light stretching, legs up the wall, or journaling. It sends a message to your body that it’s time to rest.

Step 3: Move with purpose, not punishment

This week, swap one intense session for a walk in nature, a mobility flow, or a bodyweight strength session. See how your body responds when it’s supported instead of pushed.

Recipe: protein-rich egg muffins for steady energy

These are perfect for breakfast or an afternoon pick-me-up and can be batch-cooked for the week.

Ingredients (makes 6 muffins):

• 4 large eggs
• 1/4 cup milk (any kind)
• 1/2 cup chopped spinach or kale
• 1/4 cup diced red pepper or cherry tomatoes
• 1/4 cup crumbled feta or grated cheddar (optional)
• pinch of salt, pepper, and herbs (thyme or parsley work well)

Directions:

Preheat oven to 180°C 

Whisk eggs and milk in a bowl.

Add chopped veg and seasonings also add cheese if using here.

Pour into a greased muffin tin (or silicone cases).

Bake for 18–20 minutes until set and golden.

Let cool and store in the fridge for up to 4 days.

Tip: Pair 2 muffins with a slice of wholegrain toast or avocado for a blood sugar-balanced breakfast.

Recipe: Vegan protein recipe: chickpea & veggie savoury muffins

Packed with plant-based protein, fibre, and hormone-friendly nutrients, these savoury muffins help keep energy stable and support muscle recovery, all without eggs or dairy.

Ingredients (makes 6–8 muffins):

• 1 cup chickpea (gram) flour (protein, fibre, and iron)
• 1/2 tsp baking powder
• 1/2 tsp turmeric
• 1/2 tsp sea salt
• 1/2 tsp cumin or smoked paprika (optional)
• 3/4 cup water
• 1 tbsp olive oil
• 1/2 cup grated courgette or carrot (squeeze out excess moisture)
• 1/4 cup finely chopped red onion or spring onions
• 2 tbsp chopped fresh parsley or coriander

Optional: 2 tbsp nutritional yeast for a savoury, cheesy flavour

Directions:

Preheat oven to 180°C (350°F) and lightly grease a muffin tin or use silicone cases.

In a bowl, whisk together chickpea flour, baking powder, spices, and salt.

Slowly add water and olive oil, whisking until smooth (batter should be like thick pancake mix).

Fold in grated veg, herbs, and optional nutritional yeast.

Spoon mixture into muffin cups (about 3/4 full).

Bake for 25–30 minutes until golden on top and firm to touch.

Let cool slightly before removing from tin. Store in fridge for up to 4 days.

To serve: Add a dollop of hummus or avocado on the side for extra healthy fats and a blood sugar-friendly combo.

I hope you get a chance to enjoy these recipes as well as building in rest, purposeful movement and more compassion for your body if you are experiencing these or any changes.