Why “Healthy Habits” Stop Working in Midlife
Have you ever felt like you’re doing all the “right things” for your health (eating well, exercising, getting enough sleep…) but still feel off? Maybe your energy dips unpredictably, you have some major mood swings, or your weight feels out of your control. If that sounds familiar, I want you to know this right away: it’s not a discipline problem, and there’s definitely nothing wrong with you . Your body is just shifting, and needs different support than in your 20s and 30s.
As women move through midlife, our bodies don’t respond to habits the same way they used to. The strategies that once worked may now feel frustratingly ineffective. Understanding why this happens is the first step to finally feeling in control again.
Body Shifts That Change Everything
Hormonal Changes: Perimenopause brings shifts in key hormones that can feel like a rollercoaster ride. Estrogen fluctuates unpredictably like a rollercoaster causing changes in energy, mood, and even digestion. Progesterone generally trends downward, which can impact sleep quality and increase anxiety or irritability. Cortisol, your stress hormone, may stay elevated longer during stressful periods, making it harder to recover. Thyroid function can also shift subtly, influencing metabolism, temperature regulation, and weight. Together, these hormonal changes can make your energy dip, cause sleep disturbances, digestive issues, and weight changes in what may seem completely random… even when you’re doing “all the right things.”
Metabolism and Muscle Mass: As we age, muscle mass naturally declines and metabolism slows slightly if nothing changes in what you do. This means the same diet, calorie intake, or workout routine that worked in your 30s may no longer produce the same results. Even strength training may need to be adapted, because midlife bodies respond differently to exercise stimulus, recovery, and protein needs. Small tweaks to movement, nutrition, and daily activity can have an outsized impact ( but the key is knowing what to adjust and why).
Stress and Lifestyle Factors: Life doesn’t slow down in midlife; in fact, responsibilities often expand. You may be juggling work deadlines, kids’ schedules, and care for aging parents, all while trying to maintain your own health. Chronic stress and sleep debt compound the effects of hormonal and metabolic shifts, making it harder for healthy habits to stick. The body is not ignoring you — it’s signaling that it needs support, restoration, and flexibility, not more pressure. Anyone else miss being able to party all night and still be able to function in the morning? In all honesty, I have no idea how that was ever possible, and it feels like a lifetime ago!
Body Signals Get Confusing: Hunger cues, energy patterns, and cravings can feel unpredictable. Some days you might feel ravenous at noon, other days you can go hours without eating and feel fine. Your energy might spike in the morning one day and crash by 11 a.m. the next. Cravings may appear seemingly out of nowhere, driven by hormonal shifts or nutrient needs. What your body needs today may be completely different from what it needed yesterday, which is why rigid routines often feel frustrating and unsustainable. Throwback to your hormonal teenage years perhaps? There’s a reason why some people call this stage ‘cougar puberty’!
Why Old Habits Don’t Cut It
Doing more of the same… pushing harder, exercising longer, cutting calories often backfires. It can lead to fatigue, frustration, or even burnout. Motivation alone isn’t enough. In midlife, our bodies need support, adaptation, and habits that actually fit the season of life we’re in. The saying “what got you here will not get you there” is so true for perimenopause.
And yet, unlike pregnancy (a time when women receive structured guidance and support from doulas, midwives, classes, and check-ins), once fertility declines, most women are left to figure these changes out on their own. There’s no roadmap, no community, no easily accessible trusted professional guiding you through the ups and downs. You are expected to navigate a major biological transition with the same strategies that may no longer work, without the kind of support that’s available earlier in life.
This is why perimenopause health struggles can feel so isolating, and why accountability, education, and community matter more than ever. Just as pregnancy is not meant to be done alone, neither is this stage of life. Women deserve guidance, reflection, and a space to learn how to support their body again… without shame, pressure, or perfectionism.
A Better Approach: Small, Intentional Adjustments
The key to thriving in midlife isn’t another drastic overhaul or restrictive “start-overs.” It’s about small, intentional adjustments that respect your body’s current needs and create lasting results. This means:
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Listening to your body instead of forcing it to meet old expectations. Notice energy dips, hunger cues, sleep quality, and mood patterns. Adjust your habits based on how you feel rather than what you think you should do.
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Focusing on habits that are flexible and sustainable. Life in midlife is unpredictable. Work deadlines, travel, and family responsibilities can throw routines off. Create habits that can bend and adapt instead of breaking under pressure.
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Shifting your mindset from perfectionism to progress. Celebrate small wins and improvements rather than judging yourself for what didn’t go perfectly. Midlife is about building trust with yourself and your body, step by step.
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Getting knowledge from trusted sources. Read science-backed articles, follow women’s health experts, and consult professionals who understand perimenopause physiology. Having reliable information helps you make informed decisions and avoid common myths (which there are plenty of!).
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Nutrition adjustments: Small changes like including adequate protein, fibre, and healthy fats at each meal, staying hydrated, and being mindful of alcohol or highly processed foods can support energy, blood sugar, and digestion without overhauling your diet.
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Sleep support: Experiment with sleep hygiene habits. Dim lights before bed, limit screen time, and aim for a consistent sleep schedule. Even small improvements in sleep can dramatically impact energy and mood. Taking a good magnesium supplement (like this one) as long as it’s ok with your doctor can make a big difference too. (affiliate link)
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Movement tweaks: Shift focus from intense workouts to sustainable movement that your body enjoys and can recover from—short strength sessions, walking, yoga, or mobility work can maintain muscle mass and metabolism.
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Stress management: Integrate small, daily stress-relief practices such as deep breathing, guided meditation (my favourite app is free and it’s called InsightTimer), journaling, or spending time in nature. Even 5–10 minutes per day compounds over time and supports hormonal balance.
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Recalibrating, not restricting. This isn’t about dieting or punishing workouts. It’s about discovering what works with your body today and making small, strategic shifts that create cumulative, lasting effects.
By taking this approach, you stop fighting your body and start working with it. Midlife isn’t a time to force old habits. It’s a chance to reset, refine, and create strategies that truly fit the season of life you’re in.
Why Accountability Matters
Even with the right strategies, change is hard to implement alone. That’s why working alongside a group of women who truly “get it” makes a huge difference. Accountability, shared experiences, and gentle guidance can keep you on track while making the process more manageable and even enjoyable.
From time to time, I run a 4-week group coaching program designed specifically for women who feel ‘off’ and want to understand why old habits no longer work. In this program, we explore what’s changed in your body, identify small, sustainable adjustments, and build confidence in your health, all without pressure or perfectionism.
If a session has just passed, don’t worry! Check back for the next date or email me to be notified. You don’t have to figure this out alone! Support and guidance are key.
