The Real Way to Increase Energy Naturally for Women Over 40 (That No One Talks About)
Reclaiming Steady Energy After 40
Feeling drained even though you’re doing all the “right” things? In this article, I'm going over how women over 40 can increase energy naturally—without quick fixes or burnout.
You’re eating healthy, you’re moving your body, trying your best, so why are you still waking up exhausted, dragging by midafternoon, and relying on caffeine to push through?
If this sounds like you, know that you’re not alone and it’s not your fault that you feel like this.
Most women 40+ have been fed a version of health that’s built for a completely different season of life.
It’s no wonder your energy feels like it’s on empty.
The truth?
It’s not about doing more.
It’s about learning how to support your body in the ways it actually needs now, not a decade ago.
Let’s walk through a gentle, sustainable fall reset that meets you where you are, and helps you feel like yourself again.
In this article, we'll be covering the following:
Why am I always tired even though I eat healthy and exercise?
You’re following the rules: green smoothies, long walks, 7 hours of sleep (if you're lucky).
But more effort doesn’t always equal more energy.
In fact, many women I coach are unknowingly pushing through fatigue instead of working with it.
The missing link?
Nervous system regulation and rhythms.
If your body is stuck in “go-go-go” mode all day, your adrenals are taxed, your cortisol is unpredictable, and you’re operating in a constant state of depletion.
You don’t need another HIIT workout. You need a reset, one that supports your energy cycles instead of draining them.
How do hormones affect energy levels after 35
Let’s talk hormone shifts.
After 35, estrogen and progesterone begin to fluctuate. These changes impact your sleep quality, blood sugar stability, and stress response—all critical for sustained energy.
Even if you’re eating clean and moving regularly, imbalanced hormones can leave you feeling like your body is working against you.
That’s why syncing your habits with your cycle and the season matters.
Fall is the perfect time to rebuild your foundation with food, movement, and mindfulness practices that feel nourishing, not punishing.
How to reset your energy when life feels overwhelming
Here’s a gentle fall reset, no supplements or extreme plans required:
1. Support your circadian rhythm.
Start your day with sunlight, warm lemon water, and movement before screens.
Wind down with dim lighting, stretching, or a few drops of lavender oil.
2. Prioritize grounding foods.
Think: roasted root veggies, soups, herbal teas, and blood sugar–friendly meals with protein, fiber, and healthy fats.
3. Anchor your day with rituals.
Even 5 minutes of breathwork, journaling, or walking barefoot in the yard can reset your nervous system.
4. Rebuild structure without the stress.
Instead of overloading your calendar, pick one health habit to commit to each week.
Progress builds momentum, and momentum rebuilds energy.
How can I get my energy back during perimenopause?
Perimenopause isn’t the beginning of the end, it’s the beginning of a new way of supporting yourself.
This season requires more tuning in, not tuning out.
Things that work beautifully during perimenopause:
Gentle strength training instead of long cardio sessions
Yin yoga to calm your mind and support hormone health
Breathwork + essential oils to reset your nervous system
Root-cause coaching that honors your real life, not a rigid plan
When you start honoring your body with compassion instead of control, your energy naturally returns.
FAQs
Can things like yoga or Reiki really help boost my energy, or are they just for relaxation?
Yoga and Reiki aren’t just relaxing. They’re powerful tools to reset your nervous system and recharge your energy. A 45-minute yin yoga class or a 30-minute Reiki session can do more for your fatigue than another cup of coffee ever will.
Are there essential oils that can help with fatigue, focus, or feeling more like myself again?
Absolutely. Oils like peppermint, rosemary, and citrus blends can uplift your mood and help you stay sharp. Combine them with intentional breathwork for a daily ritual that re-centers your energy.
I’ve tried everything on my own, how can personalized health coaching help me feel energized and in control again?
You don’t need more “shoulds.” What you need is a plan that honors your unique life, phase, and preferences. My coaching blends nutrition, mindset, movement, and nervous system tools to help you feel strong, clear, and energized again, your way.
Final Thoughts + Next Steps
If you’ve been wondering how to increase energy naturally for women over 40, I hope you now feel seen, and a little more hopeful.
You are not broken. You’re just not being supported in the way your body actually needs.
It’s not about doing more.
It’s about doing what works for you, in this season.
👉 Ready to try a new approach that honors your body and your lifestyle?
Let’s chat on a complimentary Coaching Session no pressure, just clarity.
You deserve to feel good in your skin, sharp in your mind, and steady in your energy.
This season, make your reset feel like coming home to yourself.
To your energy (the kind that lasts),
Mary Louise 💜💪
I am a health and wellness personal trainer and the owner of Health Your Way, specializing in helping busy, career-driven women in midlife who are balancing demanding careers, caregiving, and their own well-being. With a focus on sustainable habit, hormone health, and a balanced approach, I empower women to make real, lasting changes in their health and weight loss journey without feeling overwhelmed or exhausted.
Resources:
Complimentary Health Assessment
Complimentary Consultation Call
Reiki (Energy Healing) Session
🧘♀️Virtual Yoga (Recording available & camera's optional)
Escape the everyday hustle and immerse yourself in a session of mindfulness and relaxation in the comfort of your own home.
For those local to me in Virginia:
Whether you’re new to yoga or looking to deepen your practice, these sessions are designed to help you unwind, recharge, and find balance amidst the busyness of life.
AromaTouch (essential oil) Session
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