If you’re a woman over 40 trying to lose fat and build muscle and feel like your body isn’t responding the way it used to…
You’re not crazy. You’re not broken. And you’re definitely not alone.
But if you’re still following the same advice that worked for you in your 20s or 30s, or worse, copying what’s working for someone else, there’s a good chance you’re stuck in one (or all) of these mistakes.
And they’re not just slowing you down.
They’re wrecking your metabolism and keeping you exactly where you don’t want to be.
❌ Mistake #1: Skipping breakfast/Fasting
Fasting sounds great in theory but in real life? It’s a stressor. Especially for women whose bodies are already under stress from hormone shifts, sleep issues, and busy lives.
Cortisol (your stress hormone) is naturally high in the morning. Skipping food just adds gasoline to that fire.
The result?
👉 Higher hunger and cravings later
👉 More stress on your system
👉 Slower fat loss and worse energy
The fix: Wake up and eat within an hour. Make it a high-protein, high fiber balanced breakfast (ie: Eggs + Spinach + Oatmeal + Berries) to reduce cortisol and stabilize blood sugar. Your hormones will thank you.
❌ Mistake #2: Relying on HIIT, Bootcamps, or Cardio
OrangeTheory. F45. Peloton. HIIT. Fasted cardio.
These workouts feel productive. You sweat. You’re sore. You think you’re burning fat.
But here’s the problem: You’re getting more efficient at burning calories which means you burn less each time. You drive hunger and cravings up. And your body learns to move less throughout the day to conserve energy.
All that work and your metabolism slows down.
The fix: Make strength training your foundation. Use cardio strategically, not like a hammer. If you’re using exercise to earn food or punish yourself, it’s time to rethink the plan. Not sure how to get started strength training? Optimize our Virtual Strength Training App, Look Good Feel Good.
❌ Mistake #3: Dieting too often, too aggressively, or with zero strategy
This one’s big.
Dieting is a stressor. And when your body is already under stress (hello, hormones, life, and burnout), extreme restriction makes everything worse.
The more you under-eat, the more your body down-regulates. It protects you by slowing down your metabolism, your recovery, even your sex drive.
You don’t lose fat. You lose energy, mood, and muscle.
The fix: Diet smarter. 12–16 weeks max. Moderate deficit. High protein. Plenty of recovery. And most importantly, eat like someone who wants to keep the results, not suffer through them.
Now here’s the real truth: Most women are doing all three of these things at once. Fasting. Eating 1200 calories. Doing a ton of cardio. And blaming hormones when nothing works.
But it’s not your hormones. It’s the way you’ve been taught to treat your body.
So what do you actually need to focus on?
✅ Food quality for your metabolism and hormones
✅ Protein — every meal, every day
✅ Walking — your secret weapon
✅ Lifting — your metabolic gold
✅ Sleep + stress management — non-negotiables
✅ A strategy that respects your body, not punishes it
I spoke to a woman recently who said she spent 45 years putting everyone else first. Always making decisions for her kids. Her partner. Her job. Never for herself.
Until she finally said, “Enough is enough. I deserve to feel good in my body again.”
And she’s right.
Because when you show up for yourself, you show up better for everyone else.
You don’t need another extreme diet. You need a plan that works with your body, not against it.
If you’re not sure where to start, reply to this email and I’ll point you in the right direction.
Your metabolism isn’t broken. It’s just begging for a better strategy.
