How to Eat for Energy After 40

As women move through their 40s and beyond, many notice a shift in energy levels. What used to feel like a full tank now feels more like a flickering light. If you’re constantly tired, experiencing brain fog, or riding the wave of cravings and crashes, you’re not alone.

The good news? You can eat for energy - intentionally and effectively. With the right food choices, you can fuel your body, boost your vitality, and feel more like yourself again.

Why Energy Drops After 40

Our bodies change significantly in our 40s. Hormonal shifts during perimenopause and menopause often affect energy, metabolism, sleep and mood. Lower oestrogen can impact blood sugar regulation, while declining muscle mass makes it harder to stay energised. Add in the pressures of midlife - careers, caregiving and constant multitasking and it’s no surprise many women feel depleted.

Food plays a powerful role here. It’s not just fuel, it’s information for your body. Choosing the right balance of protein, fibre, healthy fats, and healthy carbohydrates can help stabilise energy and support your changing needs.

The Power of Protein in Every Meal

Protein First, Then Build Around

Protein is the unsung hero of energising nutrition. It helps stabilise blood sugar, supports lean muscle and keeps you full for longer. Many women over 40 unknowingly under-eat protein, especially at breakfast, leading to mid-morning crashes or sugar cravings.

Practical examples:

• Swap toast and jam for eggs on wholegrain toast with avocado.

• Add Greek yoghurt and nuts instead of just fruit.

• Blend a protein smoothie with berries and a tablespoon of nut butter for a quick breakfast.

Aim for 20–30 grams of protein at each meal. It doesn’t need to be complicated, just consistent.

Not sure how much protein is in your everyday foods? Grab my free guide, “How to Hit Your Protein Goals,” and make it simple.

Blood Sugar Balance is the Secret Sauce

Avoid the Spike-and-Crash Cycle

One of the biggest energy drains is unsteady blood sugar. Highly refined carbs, sugary snacks or skipping meals can all cause spikes followed by dips that leave you fatigued and irritable.

Instead, try building meals with the “power trio”:

• Protein (e.g., chicken, tofu, lentils)

• Fibre-rich carbs (e.g., quinoa, sweet potatoes, oats)

• Healthy fats (e.g., avocado, nuts, olive oil)

A lunch of salmon, roasted vegetables, and quinoa will sustain you far better than a sandwich on white bread with a sugary snack after.

Mindful Eating Matters More Than You Think

How You Eat Is As Important As What You Eat

Rushed meals, grazing on the go or emotional eating can all drain your energy. Many women in their 40s are juggling so much that meals become rushed or mindless.Mindful eating helps you absorb nutrients better, regulate hunger cues and feel more satisfied.

Simple practices:

• Pause and take a few deep breaths before eating.

• Chew slowly. Put your fork down between bites.

• Notice how different foods make you feel afterwards.

It’s not about being perfect, but present.

Hydration, Sleep, and Snacks: The Energy Trio

Small Tweaks That Make a Big Difference

Energy isn’t just about what’s on your plate.

• Hydration: Even mild dehydration causes fatigue. Aim for 1.5–2 litres of water daily. Herbal teas and mineral water count too.

• Sleep: Poor sleep disrupts your hunger and stress hormones. A consistent bedtime and a wind-down routine can help.

• Snacks: Choose nutrient-rich options like hummus and veggies, apple with nut butter, or boiled eggs. These stabilise energy far better than biscuits or chocolate.

Final Thoughts: Small Tweaks, Big Impact

Feeling low on energy isn’t a personal failing, it’s simply a sign that your body is asking for a different kind of support. The good news is, small, practical changes can make a big difference.

Eating for energy after 40 doesn’t mean giving up your favourite foods. It’s about creating balance, fuelling your body with care, and making small shifts that add up over time. With the right guidance and a bit of support, you can feel vibrant, empowered, and energised at any age.

If you’d like a little extra help to put these strategies into practice, I’ve created resources and programs designed for real women with real lives - simple, sustainable, and never about perfection.

Not sure where to start? Take my free Wellbeing Check-In Quiz to discover which area of your health needs the most love right now.

If you’re ready for a gentle reset, try my free 5 Day Reset, a simple way to reboot energy and balance without overwhelm.

For more details regarding Sharon’s services: Sharon Gleeson Health Coaching and programs

For more blog posts: https://www.sharongleeson.com/blog

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Further reading:
11 Foods that Can Give You Energy and Beat Fatigue