My name is Neha, I’m 41 years old, and somewhere between my last birthday and a particularly long German winter, I realized—my body isn’t coasting anymore.

No major health crisis, no dramatic epiphany. Just a slow but steady shift: mood swings showing up uninvited, energy dropping at odd hours, and a metabolism that now responds to bread like it’s a personal insult. Sleep became lighter, recovery slower, and focus? Let’s just say it had left the chat.

Life in My 40s: The Real (Hormonal) Shift

If you’re a woman in your 40s, you know what I’m talking about. Hormonal changes start to sneak in—perimenopause, cortisol spikes, progesterone dips—and suddenly, you feel like a slightly foggier version of yourself.

And while I haven’t had children, that doesn’t mean my body’s on pause. In fact, the absence of pregnancy-related hormone resets means my system is riding solo through this chapter. It’s complex, unpredictable—and oddly educational. Not having kids hasn’t made things easier, just different. I’m still waking up wondering, “Why am I sore from sleeping?”

Living Abroad Taught Me to Prioritize Health

Now living in Germany, I’ve noticed something stark: women here take care of themselves. They track their health, talk about bone density and pelvic strength over brunch, and seem genuinely invested in long-term wellbeing. And it made me reflect—why wasn’t I doing the same?

Growing up in India, wellness often came second to everything else. You power through. You deal with it. But your 40s don’t let you wing it anymore—and honestly, that’s a gift. These years force you to show up for yourself.

The Supplements That Changed My Game

I’m not into trends or powders that promise to make me “glow from within.” But with guidance and research, I started a few essential supplements. And they’ve genuinely helped.

💪 Creatine for Women Over 40

No, it’s not just for bodybuilders. Creatine has become a must-have for women looking to improve muscle strength, support cognitive function, and recover faster from exercise. Since starting it, I’ve felt stronger and sharper. And weirdly proud of my squat form.

🥩 Protein—And Lots of It

Turns out, most women—especially in Indian diets—don’t eat enough protein. Now I’m focused on hitting my daily grams. Between protein shakes, eggs, lentils, and the occasional cottage cheese scramble, I spend more time thinking about protein than I ever thought possible. But it’s working. I’m stronger, less fatigued, and less likely to demolish an entire pack of crackers at 4pm.

🌞 Vitamin D for Mood and Energy

Living in a cold country with limited sun means Vitamin D isn’t optional—it’s survival. Since supplementing regularly, my mood is steadier, and that inexplicable “fog” has lifted. Pro tip: get your levels checked. It’s a simple fix that makes a big difference.

🌿 Curcumin (Turmeric) for Inflammation

A nod to my Indian roots, turmeric has always been part of my kitchen—but curcumin supplements take it up a notch. It’s helped with joint stiffness and inflammation. It’s subtle but real—and I’m sticking with it.

Beyond Pills: Rewriting My Routine

Supplements helped, but so did slowing down. I’ve added resistance training, more water, fewer screens, and regular downtime. I’ve learned to listen to what my body actually needs instead of powering through. I track my cycle, prioritize sleep, and yes—still enjoy chocolate. Moderation, not martyrdom.

What I’ve Learned So Far

• Hormones in your 40s are not the enemy, but they demand your attention.
• Not having children doesn’t exempt you from hormonal shifts—it just reshapes the conversation.
• Living in a colder country changes everything—from your bones to your mood. Vitamin D, people.
• Supplements won’t solve everything, but the right ones can absolutely help.
• Protein is queen. More than you think. Probably more than you want.

Final Thoughts

Being in your 40s is humbling—and surprisingly empowering. I’m learning how to care for myself, not out of vanity, but out of respect. Respect for this body that’s gotten me through decades of deadlines, heartbreaks, reinventions, and late-night biryanis.

If you’re in this chapter too, I hope you give yourself permission to reset. Track your health. Eat your protein. Take your supplements. And stop pretending you can run on caffeine and multitasking forever.

You can’t. And honestly, you shouldn’t have to.

Btw, try this strength workout, I think you will enjoy it.