What I Finally Learned in My 40s to Feel My Best (6 Steps You Should Try Too)

I turned 48 this May, and I can honestly say I feel better now than I did in my late 30s. That may surprise you—but for a season, I felt like my body was working against me. My energy was less predictable. My sleep was hit or miss. Despite eating well and working out, the scale didn’t respond like it did 10 years prior.

Sound familiar?

My 40s taught me some tough lessons…powerful ones too. I learned that focusing on a handful of sustainable habits supported my metabolism, hormones, and energy. Six steps changed everything.

Here’s the key: the 6 steps I learned in my 40s that helped me feel my absolute best. If you’re struggling to lose fat, keep your energy steady, and finally feel comfortable in your own skin, these steps will help you too.

I Had to Stop Nibbling and Grazing

Many years ago, I thought snacking on little things here and there was “better” than eating big meals. A few bites of my kids’ mac and cheese. A handful of nuts. A protein bar at 3pm. 6 small meals a day, right? That’s the key to a speedy metabolism.

Wrong. My snacking habit seemed harmless, but in reality, I was constantly spiking my blood sugar and never giving my body a break to burn fat.

Once I shifted to 3-4 solid meals per day, my body changed. My energy evened out, my cravings dropped, and I saw the body composition results I’d been chasing.

If you’re stuck in the grazing-and-craving cycle, try this:

First, plan out three protein-packed meals per day. Make sure they’re satiating—mine usually fall between 500 and 600 calories each with a balance of protein, fats, and carbs.
Second, add a mid-day snack if you need one to stay full, but not out of habit.
Third, drink water between meals to give your body, digestion, and blood sugar time to rest.

The takeaway: Skip the snacks and see results faster.

I Had to Eat 40-45 Grams of Protein at Every Meal

No one told me this in my 30s, but I needed to hear it: A little protein here and there isn’t going to cut it.

Your body needs a therapeutic dose of protein to stimulate muscle growth, stabilize blood sugar, and keep you full.

When I started aiming for 40-45 grams of protein per meal, I noticed that:

I stayed satisfied for 4+ hours
My muscle tone improved
My metabolism got stronger (less sluggish afternoons)

So, how does this look in real life? Picture something like this:

A big Greek yogurt bowl with basil seeds or chia seeds, berries, high-protein granola, or protein powder mixed in
Grilled chicken with roasted veggies, avocado, and quinoa
Salmon with a side of crispy sweet potatoes and a big green salad

I Needed a Variety of High-Protein, Macro-Friendly Meals (That My Family Would Actually Eat)

Reality hits after we make our big health goals. It’s those hectic week nights, the complaints from our kids, and the empty-fridge evenings that send us back to old habits.

And, if you’re like me, you don’t want to be the short-order chef of the house. Cooking separate meals for yourself and everyone else just isn’t practical. To meet my goals, I needed recipes that were fast, tasty, and kid-approved that also fit my macro-goals.

So, I built up a rotation of our favorite: turkey taco bowls, sheet pan chicken dinners, salmon with roasted veggies, high-protein pastas, and bbq stuffed sweet potatoes.

The key? Make protein the star of the plate. Then, balance it with carbs and fats.

Here’s a formula that helped me keep dinners simple:

Protein + Veggies + Complex Carb + Healthy Fat = A Good Dinner

Not only did my list of go-to dinner ideas make cooking less stressful, it also kept me consistent. And consistency (not perfection) is what drives results.

I Had to Fix My Blood Sugar and Insulin Response

I know you’ve noticed a shift in your 40s too. This is not the decade to mess around with blood sugar. I learned this the hard way. Constant grazing, stress, and inconsistent sleep disrupted my insulin balance and made fat loss nearly impossible.

But when I got serious about stabilizing my blood sugar, things clicked:

I started eating protein first at meals.
I paired carbs with fiber and protein to slow the glucose response.
I prioritized resistance training (more on this in a second).

The results? My cravings dropped significantly. My belly fat and bloating finally budged. My energy was no longer up and down all day.

If fat loss feels like a losing battle, blood sugar is often the hidden culprit. Simple habits can fix it.

I Had to Address My Sleep Issues

You can’t out-diet and out-run poor sleep. Sleep is an irreplaceable pillar for your health and your weight loss journey. Without it, the cracks in your wellness will start to show: stubborn weight gain, low energy, endless cravings, and health issues.

When I finally made sleep a priority, my body thanked me in ways I didn’t expect. I could complete better workouts. I craved junk food less. I enjoyed more clarity of mind. And I lose some body fat.

Here’s what worked for me:

Consistency: Going to be and waking up at the same time every day (including the weekends)
Morning light: Getting sun exposure first thing in the morning to reset my circadian rhythm
Supplements: Taking glycine, magnesium, and progesterone nightly to help my body wind down
Environment: Investing in a Chilipad for cooling and a weighted blanket for calm, deeper sleep

If you’ve been ignoring sleep, start here. It’s the fat-loss accelerator you’re missing.

I Had to Build Lean Muscle Mass

This was a game-changer. For many years in my young adult life, I hit the elliptical at the gym. I thought that long stents of cardio was the ticket to staying lean. In reality, it left me frustrated, untoned, weak, and constantly hungry.

The turning point was when I ditched the elliptical and picked up the weights. In my 40s, the benefits of strength training became even clearer. It was the time in my life when feeling confident, strong, and satiated mattered most to me.

Strength training changed my body composition in ways cardio never could. I built lean muscle, revved up my metabolism, and saw that muscle definition I was after.

Here’s what I learned:

Muscle is your metabolism’s best friend.
Women in their 40s can absolutely build strength (and should).
You don’t need fancy moves or expensive equipment—just the basics done consistently.

Now, I feel stronger and more resilient than when I was younger. That’s the direction I want to go—What about you?

I Wish Someone Had Told Me This Earlier…

Fat loss after 40 is absolutely possible. You just need the right approach.

I didn’t get here by starving myself or spending hours at the gym each day. I did it by focusing on protein, stabilizing blood sugar, prioritizing sleep, and building muscle.

That’s exactly what I teach inside my 7-week LEAN program.

Are you also struggling to lose weight and feel your best after 40? Join 142,000+ people who are finally getting results with LEAN. Once you join, you’ll get: