6 Nutritionists Share the Life-Changing Habits They Developed After Age 40

“I changed my approach to hydration. If I could reclaim all the money I’ve spent on fancy water bottles, I would have thousands more dollars in my bank account. For nearly two decades, I fell for the marketing gimmick that my water bottle had to be expensive, stylish and visually appealing. The outcome? I consistently failed to meet my hydration goals because my elaborate water bottles were often too heavy, prone to leaking, easily broken, or even stolen!

This year, at 45, I began drinking from inexpensive, disposable, 32-ounce cups. Let me tell you, this was life-changing! I’ve met my water goals every day for almost a year, reduced my headaches by 75 percent, and experienced a surge in energy. It turns out those fancy water bottles were contributing to my dehydration.” —Kylie Bensley

“I eliminated alcohol completely. It’s been two-and-half years since I stopped drinking alcohol, and the impact has been huge. Better sleep, more stable moods, clearer skin, no more waking up puffy or anxious, and a boost for my liver health. In your 40s, your liver takes on extra work processing hormone fluctuations, environmental toxins and inflammatory byproducts.

Alcohol adds to that burden and slows everything down—your metabolism, your energy, and even your skin’s ability to renew itself. Giving it up gave my liver the space to do what it’s designed to do: detoxify, balance hormones like estrogen, and keep everything running optimally. Removing alcohol also helped stabilize my blood sugar and reduce cortisol, both of which are key for fat loss, hormonal balance and healthy aging.” —Jennifer Hanway

“I walk every single day no matter what. Walking has always been part of my routine, but I’ve now fully committed to walking every day, no matter what. I prefer to get outside and walk at least four miles, but even on rainy days, I make sure I walk indoors on a treadmill or walking pad. I used to think I had to get it all done at once, but turning 40 taught me that consistency matters more. So even quick bursts of 10 or 15 minutes throughout the day still count and feel meaningful. Walking is essential for my metabolic health, keeps me energized and focused, and the bonus is that I get my best ideas on a walk. I’ve never felt as good as I do now that daily walking is non-negotiable.

I also avoid sitting for too long. Like most people, my job keeps me at a desk for much of the day, so I’ve made it a habit to get up every hour to take a short walk or move my body with a few squats, pushups or planks.” —Jennifer Nicole Bianchini

“I drink lots of water. We are 60-percent water, and in order for your health to be maintained, you need a consistent intake every single day. You also lose a significant amount of water through urination, sweating, elimination and even breathing. So, even if you aren’t in the gym sweating, you are still losing water and getting dehydrated.

Thus, I start everyday with drinking 1 liter of water as soon as I wake up, before my feet hit the floor. Then I make sure I drink another 2 to 3 liters of water throughout the day. Dehydration also masks as hunger, so if you’re not staying hydrated, you may be hungry all day.” —Sarah Wragge

“Knowing that perimenopause is around the corner and all that comes with it—including changes in bone density—I’ve started to focus more on making sure I’m pairing the right nutrition with the right exercises. Lifting weights helps both with stability and bone mass, and I pair that with getting enough protein, calcium and vitamin D.

I’m also focusing on getting enough omega-3 fatty acids. These support decreased inflammation, help balance hormones and help protect joints. Because I don’t eat enough salmon, and the plant omega-3s I get from chia seeds and ground flax aren’t quite as bioavailable, I’ve been aiming to take a fish oil supplement a few days to help make up for where my diet is lacking.” —Rachel Gargano

“I embraced fat. If you’re over 40, you likely grew up during the ‘fat-free’ era, which even influenced our dietetics training. This fat-free generation led to the introduction of trans fats, which research later revealed increased the risk of heart problems. The substitutes for fat often proved to be more harmful than fat itself. Limiting fat wreaks havoc on your hormones, skin and weight management, and can even disrupt your mental status—your brain needs fat!

Now, I avoid anything labeled ‘fat-free’ and rarely consume ‘low-fat’ products. I wholeheartedly embrace the benefits of grass-fed butter on my bread, as well as full-fat yogurt.” —Kylie Bensley

“I built a smart sleep supplement stack. Sleep isn’t a luxury in your 40s—it’s your metabolism’s secret weapon and your skin’s overnight repair crew. Instead of struggling with 3 a.m. wake-ups or groggy mornings, I dialed in a personalized sleep support stack that helps me fall asleep faster and stay in deep, restorative sleep longer.

Magnesium glycinate calms the nervous system and reduces cortisol, the stress hormone that spikes during perimenopause and interferes with sleep quality. Bioidentical progesterone helps reintroduce the calming, sleep-promoting hormone that naturally declines with age. And, time-release melatonin mimics the body’s natural rhythm, easing the transition into sleep and supporting overnight cellular repair and detoxification.” —Jennifer Hanway

“I eat for blood sugar balance. After 40, I became much more intentional about supporting my hormones and energy levels. Because lean muscle mass naturally starts to decline, I now prioritize getting plenty of protein at every meal, and I never eat ‘naked carbs.’ I pair carbs with protein and healthy fats to stabilize my blood sugar, which helps me feel full and satisfied, and prevents energy crashes. I’ve been able to eliminate the intense sugar cravings I struggled with in my 20s and early 30s, and I feel more energized throughout the day.” —Jennifer Bianchi

“Heading into pre-menopause, I’ve been particularly focusing my exercise routine on weight-lifting. Hormonal changes during this time lead to the decrease of muscle and bone density and increase of fat, so I am proactively combating what these hormonal changes have in store for me. Work smarter, not harder. My workouts are shorter, more fun, and I feel the impact.” —Jess Baumgardner

“Prioritize protein. I aim to consume about 1 gram of protein for every pound of my ideal body weight. That is something we should all aim for. This is necessary for helping me stay full and satisfied and also ensuring my blood sugar is balanced so I am able to coast for a few hours until my next meal. As our body is composed of protein from our tissues to our hormones, enzymes and neurotransmitters, we have to make this a priority in our diet to keep our tissue turnover regulated and maintain a healthy muscle mass.” —Sarah Wragge

“I became a fan of GLP-1s. If someone had introduced me to a GLP-1 medication in my 20s, I would have dismissed it as the worst medication, insisting I would never recommend it due to my firm beliefs about weight loss. But after two decades of witnessing women struggle with self-esteem and body image issues, often confiding in me about their weight-loss challenges, I now encourage anyone over 40 to give it a try. I’ve also tried it myself! Here’s the thing: Even with a GLP-1, it’s essential to establish good nutrition habits; otherwise, your weight loss could negatively affect your appearance. When done correctly, GLP-1s can transform lives and help women reclaim their confidence. This opinion might stir some controversy, but I was completely on board when GLP-1 medications entered the scene.” —Kylie Bensley

“I focused on nutrient density. I doubled down on adding nutrient-dense foods to fully optimize my diet, and I now give a special focus to polyphenol-rich foods like berries, olives, herbs, green tea, dark chocolate and extra virgin olive oil.

These powerful plant compounds feed the gut microbiome and support GLP-1 production—a hormone that helps control blood sugar, regulate appetite and lower inflammation. Polyphenols also act as cellular guardians for our skin, neutralizing free radicals that contribute to fine lines, dullness and collagen breakdown.” —Jennifer Hanway

“I breathe deeply and intentionally every day. Breathing is one of the simplest and most powerful things we can do for our health. Even though we breathe all day, most of us aren’t aware of our breath. As soon as I committed to deep breathing and paying attention to my breath throughout the day, I noticed a dramatic difference in how I felt.

The mind-body connection is something I value deeply and speak about daily with my clients as a functional dietitian and yoga teacher. I start and end my day with deep, intentional breathing. I also take a slow, calming breath before every meal to activate my ‘rest and digest’ system and prepare my body for optimal digestion.” —Jennifer Bianchi

“Strength training. I used to think the only way to keep a healthy weight was to run a lot of miles and do an insane amount of cardio. As I have gotten older, I have started to prioritize strength training over everything else. Our muscles are a vital organ system for preserving our longevity and maintaining a healthy metabolism.

Every decade, the percentage of muscle mass we lose continues to increase. To combat this, we need to not only eat more protein, but also strength train to keep our muscles strong and resilient. I think all women over 40 need to make strength training the pillar of their exercise routine and implement this two to three times a week.” —Sarah Wragge

“I developed my sleep personality. After having my last baby as I approached 40, my postpartum recovery was tough. I experienced significant anxiety, and my OBGYN suggested I take Xanax before bedtime. Before filling that prescription, I consulted my therapist, who advised me to develop my ‘sleep personality’—essentially, learning how to sleep best for my needs.

Within a week, most of my symptoms had vanished, my brain fog lifted and I felt much happier. Additionally, I started shedding my baby weight. Currently, my sleep routine includes sleeping with a 12-pound weighted blanket, using wax earplugs, keeping the temperature at 63 degrees—my family may feel cold, but they don’t dare adjust the thermostat!—and taking a nonaddictive sleep aid before bed.” —Kylie Bensley

“I appreciated alcohol in better quality, but less quantity. As I entered my 40s, my relationship with alcohol changed significantly. Recovery from drinking became more difficult, hangovers worsened and overall enjoyment decreased unless I approached it more thoughtfully. I transitioned from inexpensive wine, champagne and beer to enjoying one Hazy IPA each night. Research indicates that hops, which are abundant in hazy IPAs, can help reduce stress and anxiety, while also serving as a sleep aid. Moreover, hops contain phytoestrogens that can alleviate perimenopausal symptoms.” —Kylie Bensley