A new chapter for energy
For many women, life after 40 can feel like running a marathon without a finish line. By the time we reach our 40s, most of us are balancing a full plate: careers, family, friendships, health, pets and a never-ending to-do list. But there’s another layer that often goes unrecognised — hormonal change begins earlier than many women realise.
Perimenopause, the natural transition leading up to menopause, can start in the early-to-mid 40s. During this phase, levels of oestrogen and progesterone rise and fall unpredictably. These shifts can quietly affect:
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Energy regulation (fatigue, afternoon slumps)
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Sleep quality (trouble falling or staying asleep)
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Metabolism (changes in how the body processes protein, sugar, and fat)
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Mood and focus (feeling more wired, anxious, or flat than usual)
Because the changes are gradual, many women put their tiredness down to “just being busy.” In reality, hormones are playing a role too — and understanding this can be the key to sustaining energy more effectively.
Rather than chasing quick fixes or blaming willpower, science shows that a handful of daily habits can make a big difference. The strategies below are designed to work with your body during this transition so you can feel more energised, balanced, and resilient.
1. Prioritise protein with purpose
Oestrogen has a powerful influence on muscle maintenance, blood sugar balance, and even brain function. As oestrogen declines, the body becomes less efficient at using dietary protein. That’s why women over 40 benefit from spreading protein evenly throughout the day (20–30g per meal) to support muscle mass, steady blood sugar, and mental clarity.
Try this: Add eggs or Greek yogurt at breakfast, legumes or fish at lunch, and tofu, tempeh or lean meat at dinner.
2. Hydration + micronutrients = metabolic support
Hot flushes, night sweats, and sleep disruption can all contribute to fluid loss. At the same time, nutrients such as magnesium, B vitamins, and iron play crucial roles in converting food into usable energy. Even mild dehydration or deficiencies can make fatigue worse.
Smart tweak: Start your morning with water before coffee. Aim for steady hydration, and pair meals with nutrient-dense foods like leafy greens, nuts, seeds, and whole grains.
3. Eat with rhythm, not restriction
Hormonal changes can affect insulin sensitivity and appetite regulation, making irregular eating or long fasting windows more draining. A regular eating rhythm helps stabilise energy and mood.
What to try: Keep to consistent meal windows (e.g. 8am–7pm) and avoid constant grazing. Adding a short walk after meals can also support glucose control and improve alertness.
4. Nurture your gut–hormone connection
Your gut microbiome plays a role in metabolising oestrogen through what scientists call the estrobolome — a community of gut bacteria that produce enzymes regulating how much oestrogen circulates in the body. A healthy estrobolome supports balanced hormone levels, which in turn influences mood, energy, and even weight management.
Simple shift: Feed your gut with diverse plant foods and polyphenols (berries, herbs, teas), plus fermented foods like kefir, sauerkraut, or kimchi. These help cultivate the estrobolome, supporting more stable hormone activity and steadier energy.
5. Reset your nervous system
Stress and fluctuating hormones can overstimulate the nervous system, leaving you wired but tired. Activating the parasympathetic “rest-and-digest” system can restore calm and release energy.
Try this: Practice diaphragmatic breathing — inhale for 4, hold 1, exhale for 6 — for 2–3 minutes twice daily. Even small pauses can reset energy and resilience.
Why hormones matter for energy
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Oestrogen decline influences how the body uses protein and glucose, which can impact energy regulation.
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Progesterone shifts affect sleep quality, making recovery less efficient.
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Cortisol and stress load can become more pronounced, amplifying fatigue if not balanced with recovery.
Understanding these changes helps reframe energy as something to support thoughtfully — not just push through.
A positive perspective on perimenopause
Perimenopause is often framed as a “loss” — of youth, energy, or vitality. But it can also be seen as a reset button. Recognising these hormonal shifts early gives women the chance to build habits that support long-term health and resilience.
Think of this phase as an invitation to:
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Tune in to your body’s new rhythms
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Invest in nutrition and movement that truly nourish
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Create breathing space in busy days to recharge your nervous system
Energy after 40 isn’t about chasing what was — it’s about embracing what works now. By working with your hormones, not against them, you can sustain energy and wellbeing for the next vibrant chapter of life.
Whether it’s work, family or just the sheer pace of life, staying energised isn’t always easy. Our Energy Release supplement brings together modern nutrition and traditional plant extracts — B vitamins, magnesium, vitamin C and D3, with maca, green tea, ashwagandha and ginkgo — to help your body release energy steadily and cope with daily demands.
References
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Cleveland Clinic – Metabolism and hydration: link
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Harvard Health – Boosting energy naturally: link
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Harvard Health – Metabolism and age: link
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PMC – Metabolic changes in midlife: link
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ScienceDirect – Nutrition and menopause: link
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Real Simple – Metabolism habits: link
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Health.com – Tips for healthier ageing: link
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The Times – Avoiding the afternoon slump: link
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Marie Claire – High-protein lunch trial: link