Natural Energy Boost for Women Over 40: How to Overcome Fatigue and Feel Your Best

If you’ve been feeling drained, sluggish, or stuck in an energy rut, you’re not alone.

As we hit our 40s, hormonal changes, stress, and lifestyle factors can zap our energy, leaving us with constant fatigue, brain fog, and that frustrating afternoon slump. If your once-reliable energy has been replaced by exhaustion and burnout, here’s some good news:

✨ You don’t have to accept fatigue as your new normal. ✨

With simple, natural lifestyle changes, you can increase energy after 40, improve mental clarity, and feel more like yourself again—without relying on caffeine, sugar, or extreme workouts.

Let’s dive into the best strategies for a natural energy boost for women over 40, so you can reclaim your vitality and start feeling amazing again.

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1. Balance Blood Sugar for Steady Energy

Do you experience mid-afternoon crashes, sugar cravings, or mood swings? These are classic signs of blood sugar imbalances, which become more common as estrogen and progesterone levels fluctuate.

When blood sugar spikes and crashes, your body experiences energy dips, increased cravings, and difficulty burning fat efficiently. Instead of skipping meals or relying on carb-heavy snacks, focus on balanced meals with protein, healthy fats, and fiber-rich carbs to keep energy levels steady all day.

🔹 Breakfast Idea: 🍳 Scrambled eggs with avocado, tomato, and rye toast topped with berries.

🔹 Lunch Idea: 🥗 A nutrient-packed salad with chickpeas, mixed greens, avocado, cucumber, peppers, artichoke, olives, apple slices, and a flaxseed oil + balsamic vinegar dressing.

Understanding Blood Sugar & Insulin Resistance

Many women over 40 struggle with insulin resistance, which can make it harder to lose weight and maintain steady energy. When insulin isn’t functioning optimally, your body stores more fat, experiences more cravings, and struggles with energy regulation.

To learn more about how insulin resistance impacts weight gain during perimenopause and menopause, check out my blog post:👉 How Insulin Resistance Impacts Weight Gain in Peri-Menopausal and Menopausal Women

By focusing on blood sugar-friendly meals and understanding how insulin affects your metabolism, you can take control of your energy, cravings, and overall well-being.

Enhance Blood Sugar Balance with ROOT Sculpt

For additional support in regulating blood sugar, ROOT Sculpt is an effective, science-backed solution designed to:

✔️ Assist in healthy weight loss by promoting fat burning

✔️ Reduce excess glucose caloric absorption to prevent energy crashes

✔️ Help suppress appetite naturally, reducing unnecessary calorie intake

✔️ Aid in glucose level regulation to keep blood sugar stable

✔️ Support fatty acid breakdown, helping your body use stored fat for energy

When combined with blood sugar-friendly meals, ROOT Sculpt can provide the extra edge you need to:

✅ Maintain steady energy levels throughout the day

✅ Reduce cravings and overeating

✅ Support metabolism and fat loss

By focusing on balanced nutrition and incorporating a natural supplement like ROOT Sculpt, you can stabilize blood sugar, enhance fat-burning, and reclaim your energy levels—without the rollercoaster of sugar spikes and crashes.

2. Magnesium-Rich Foods for an All-Natural Energy Boost

Did you know that magnesium deficiency is common in women over 40? This vital mineral plays a crucial role in energy production, muscle recovery, and stress regulation—yet most of us aren’t getting enough. Low magnesium levels can lead to fatigue, restless sleep, muscle tension, and even increased anxiety.

To naturally boost your magnesium intake, incorporate magnesium-rich foods into your diet:

✅ Leafy greens (spinach, kale)

✅ Nuts & seeds (almonds, pumpkin seeds)

✅ Whole grains (quinoa, brown rice)

✅ Avocados & bananas

🔹 Meal Idea: 🥑 Avocado toast with greens and a sunny-side-up egg for a magnesium-packed breakfast.

Increase Magnesium Levels with Good Morning Minerals

For an additional boost, consider Good Morning Minerals, a natural magnesium supplement designed to help restore balance and well-being while ensuring you wake up feeling refreshed and revitalized.

🌿 What makes Good Morning Minerals special?

✔️ Crafted with a proprietary blend of calcium carbonate and magnesium oxide

✔️ Helps relax muscles and ease tension

✔️ Supports pH balance for optimal body function

✔️ Aids in neurotransmission and synaptic functioning, helping with mental clarity

✔️ Regulates gastric acid secretion and intestinal motility, promoting digestion

By pairing magnesium-rich foods with a high-quality supplement like Good Morning Minerals, you can support relaxation, improve sleep, and enhance energy levels naturally—so you wake up feeling calm, refreshed, and ready to take on the day.

3. Hydration: The Secret to Beating Fatigue

Even mild dehydration can lead to brain fog, headaches, and sluggishness. When your cells aren’t properly hydrated, they can’t produce energy efficiently, leaving you feeling drained.

💧 Simple hydration formula:Take your weight (lbs) ÷ 2 = ounces of water per day.Example: If you weigh 160 lbs, aim for 80 oz (2.5L) of water daily.

If you’re active, increase your intake accordingly. Adding a pinch of sea salt or coconut water can enhance hydration and boost energy naturally by replenishing electrolytes.

Want to make hydration more enjoyable? Try infusing your water with fresh herbs for an extra detoxifying boost. Check out my post on 6 Herb-Infused Detox Water Recipes for simple and delicious ways to stay hydrated while supporting digestion, energy, and overall wellness.

How to Increase Energy After 40 with Movement

1. Low-Impact Consistency for Longevity

You don’t have to exhaust yourself with intense workouts to boost energy. In fact, high-stress exercise (like excessive cardio) can spike cortisol, making fatigue worse.

Instead, focus on gentle, sustainable movement that keeps your metabolism humming:

🔹 Daily Walks: Aim for 60 minutes total per day (break it into 20-minute sessions if needed).

🔹 Yoga or Pilates: Supports flexibility, hormone balance, and stress relief.

Even small movements throughout the day—like stretching or deep breathing—can help increase circulation and fight sluggishness.

2. Strength Training for Energy and Fat Loss

Did you know that strength training can actually help you fight fatigue?

Building lean muscle not only supports hormonal balance but also helps you burn more energy at rest.

Strength training just 2x per week can:

✔️ Prevent muscle loss (which naturally declines after 40)

✔️ Support bone health (key during perimenopause & menopause)

✔️ Boost metabolism for long-lasting energy

Try resistance bands, dumbbells, or bodyweight exercises like squats, lunges, and push-ups to strengthen your body without feeling depleted.

Mind-Body Techniques for Overcoming Fatigue Naturally

1. Prioritize Sleep for Hormonal Balance

If you’re waking up groggy, exhausted, or constantly hitting snooze, your sleep habits might need some fine-tuning. Poor sleep increases cortisol (the stress hormone) and throws off hunger signals, leading to cravings, weight gain, and energy crashes.

To set yourself up for deep, restorative sleep, try these healthy sleep hygiene habits:

✔️ Avoid screens 1 hour before bed (blue light disrupts melatonin).

✔️ Keep your bedroom cool & dark for optimal rest.

✔️ Stick to consistent sleep & wake times (even on weekends).

Enhance Sleep Quality with the doTERRA Serenity Stick + Valerian

For an extra boost in relaxation and sleep quality, the doTERRA Serenity Stick + Valerian is a natural, effective way to support a restful night’s sleep—without the need for melatonin or sleep aids.

🌿 Why Serenity Stick + Valerian?

✔️ Provides a soothing, calming aroma when applied topically to pulse points

✔️ Infused with CPTG® Lavender essential oil for a comforting, relaxing scent

✔️ Delivers Valerian essential oil and the doTERRA Serenity Restful Blend in a convenient, portable stick

✔️ Applies smoothly without a greasy feeling, making it easy to use anytime, anywhere

✔️ Free from parabens, phthalates, and synthetic fragrances, ensuring a clean, natural formula

By incorporating smart sleep hygiene habits and using the doTERRA Serenity Stick + Valerian, you can create a nighttime routine that promotes deep relaxation and restful sleep—so you wake up feeling refreshed, energized, and ready to take on the day.

2. Reduce Stress to Boost Energy

Chronic stress drains your energy reserves, slows metabolism, and increases cortisol levels, making it even harder to feel vibrant and healthy. When you’re constantly in fight-or-flight mode, your body struggles to burn fat efficiently, regulate blood sugar, and maintain steady energy levels.

The good news? Managing stress effectively can help your body function optimally, reducing fatigue and promoting a calm, focused mind.

Try incorporating nervous system-soothing practices into your daily routine:

🧘‍♀️ Guided Meditations – Helps lower cortisol and promote relaxation.

💨 Deep Breathing – Try box breathing (Inhale for 4, hold for 4, exhale for 4, hold for 4).

🦶 Progressive Muscle Relaxation – Release tension from head to toe before sleep.

Stay Calm and Energized with doTERRA Adaptiv

For those moments when stress feels overwhelming, doTERRA Adaptiv Touch® is your on-the-go tool for relaxation and energy balance. Whether you're feeling restless, overwhelmed, or mentally fatigued, Adaptiv helps center your emotions while promoting an uplifting, calm mindset.

🌿 Why Use Adaptiv Touch?

✔️ Assists with feeling centered, reducing emotional highs and lows

✔️ Increases a sense of tranquility, making it easier to relax and focus

✔️ Soothes and uplifts mood, perfect for stressful or anxious moments

✔️ Reduces feelings of anxiousness and tension, helping you feel more in control

✨ Key Ingredients & Benefits:

✔️ Lavender, Magnolia, Neroli, and Sweetgum – Provides natural stress relief

✔️ Wild Orange and Spearmint – Energizes and uplifts mood

✔️ Copaiba and Rosemary – Soothes anxious feelings and promotes mental clarity

When you’re feeling fatigued, struggling to stay on task, or overwhelmed by daily stress, Adaptiv Touch helps you regain balance—so you can show up as your most energized, calm, and focused self.

By pairing stress-reducing techniques with the powerful essential oils in doTERRA Adaptiv, you can manage stress naturally, sustain your energy, and feel more grounded throughout the day.

Your Body is Designed to Feel Amazing—Let’s Make it Happen

You don’t have to accept fatigue, stress, and burnout as your new normal. With simple, natural lifestyle changes, you can restore your energy, balance your hormones, and feel like the best version of yourself again.

✨ Ready to take the next step? ✨

Download my FREE Midlife Transition Survival Guide—your go-to resource for navigating hormonal shifts, weight changes, brain fog, and exhaustion with ease. This guide is packed with practical tips, natural solutions, and step-by-step strategies to help you feel strong, vibrant, and confident in your body again.

Click here to download your free copy now!

Your best years are ahead of you—let’s make sure you feel amazing every step of the way!