Times Have Changed, Ladies: Why Diets Don’t Work After 40 (and What to Do Instead)

Arden McLaughlin
Apr 28
2 min read

Let’s have a real talk—because if you’re over 40 and wondering why your body isn’t responding like it used to, you're not alone. You're not imagining it. And more importantly, you're not broken.

Those old-school diets? The ones that worked when you were 25? They just don’t cut it anymore.

Hormones Change Everything

As we age, our hormones start to shift. Estrogen, progesterone, and even testosterone begin to decline. Cortisol—the stress hormone—can creep up. These changes impact everything from how we store fat (hello, stubborn belly), to how we build muscle, regulate energy, and manage cravings.

If you’ve ever said, “I barely eat and still can’t lose weight,” this is exactly why.

Why Restrictive Dieting Backfires

Gone are the days of eating 1,200 calories, skipping meals, or doing fasted cardio every day. That might’ve worked in your 20s, but now it just leads to:

Slower metabolism
Increased fat storage
Blood sugar crashes and mood swings
Muscle loss (which we definitely don’t want)

Your body needs nourishment, not punishment.

What You Should Be Doing Instead

Let’s shift away from restriction and move toward support. Because working with your hormones is the key to feeling strong, steady, and in control again.

Here’s where to start:

1. Eat More Protein: Protein helps build and maintain muscle, balances blood sugar, and keeps you full. Aim for 20–30g per meal, especially at breakfast.

2. Strength Train: Lifting weights 2–3 times a week is essential. It helps preserve lean muscle and keeps your metabolism strong—even as hormones change.

3. Balance Blood Sugar: Every meal should include protein, fiber, and healthy fats. This combo keeps energy steady and reduces those mid-day crashes and cravings.

4. Prioritize Rest + Recovery: Sleep and stress management are just as important as workouts. Elevated cortisol makes fat loss harder and cravings worse.

5. Be Consistent, Not Perfect: Forget the 30-day detox or “all or nothing” mindset. You don’t need perfection—you need a plan that fits your real life.

The Bottom Line: Your body isn’t working against you. It’s just asking for a different kind of care. One rooted in nourishment, strength, and consistency—not restriction, stress, and burnout.