10 Proven Ways to Boost Energy After 40 for Busy Female Entrepreneurs

1️⃣ Fix Your Sleep First 💤

Lack of deep, restorative sleep drains your energy faster than anything else.

✔ Go to bed at the same time every night – Your body thrives on routine.

✔ Avoid screens 1 hour before bed – Blue light messes with melatonin.

✔ Magnesium + Tart Cherry Juice – Natural sleep boosters.

✔ Prioritize Deep Sleep Over Just “Hours” – Track sleep quality using an app or wearable.

💡 Goal: Aim for 7-8 hours of deep, quality sleep rather than just any sleep.

2️⃣ Balance Your Blood Sugar (Avoid Energy Crashes) 🍽️

At 50, metabolism shifts, making blood sugar spikes (and crashes) a major energy drainer.

✔ Start the day with protein & healthy fats (skip carb-heavy breakfasts).

✔ Eat every 3-4 hours to prevent energy dips.

✔ Avoid processed sugar & refined carbs (they cause crashes).

✔ Try intermittent fasting (if it works for you) – A 12:12 fast can help stabilize energy.

💡 Best Energy-Boosting Foods:

🥑 Avocado

🥩 Lean protein (salmon, eggs, chicken)

🥜 Nuts & seeds

🍠 Sweet potatoes (slow-digesting carbs)

🍵 Green tea (gentle caffeine, no crash)

3️⃣ Move Smarter, Not Just More

✔ Walk 10,000 steps (2-3x per week)

✔ Strength training (2-3x per week) – Keeps metabolism high & prevents muscle loss.

✔ Midday stretch breaks – Prevents stiffness & keeps blood flowing.

✔ Short bursts of movement – 5-minute workouts to break up long work hours.

💡 Goal: Even 10-15 minutes of light strength training or mobility work can energize you for hours.

4️⃣ Hydration Is a Game-Changer

Dehydration = fatigue, headaches, and brain fog.

✔ Drink half your body weight (in ounces) of water daily.

✔ Add electrolytes (sea salt + lemon in water) for better absorption.

✔ Drink herbal teas (peppermint, ginger, green tea) for sustained energy.

💡 Pro Tip: Start your morning with 16oz of water BEFORE coffee – This rehydrates your body from sleep.

5️⃣ Hormone Balance = Energy Balance

At 50, estrogen, progesterone, and cortisol shifts impact your energy.

✔ Reduce stress (cortisol spikes lead to fatigue).

✔ Eat hormone-balancing foods (flaxseeds, cruciferous veggies, salmon).

✔ Try adaptogens (Ashwagandha, Maca, Rhodiola for adrenal support).

✔ Get your hormones checked – Thyroid, adrenal fatigue, or low iron could be draining you.

💡 Pro Tip: If you’re feeling constantly exhausted, low thyroid function (hypothyroidism) could be a hidden issue.

6️⃣ Caffeine Smarter (Not More) ☕

✔ Don’t drink coffee on an empty stomach – It spikes cortisol & crashes your energy.

✔ Try matcha instead of coffee in the afternoon – Less crash, longer energy.

✔ Cut caffeine after 2 PM – Helps avoid sleep disruptions.

💡 Pro Tip: If coffee makes you jittery, try mushroom coffee (Lion’s Mane, Cordyceps) for steady energy.

7️⃣ Mindset & Purpose = Natural Energy Boosters

Feeling tired isn’t always physical – it’s often mental burnout.

✔ Make work feel exciting again – What part of your work gives you energy? Do more of that.

✔ Set boundaries – Overcommitting drains you fast.

✔ Take mental breaks (10-15 min of silence daily) – Keeps you refreshed.

💡 Pro Tip: Try 30-second “reset” breaths throughout the day (inhale 4 sec, hold 4 sec, exhale 6 sec).

8️⃣ Smart Supplements for More Energy

💊 Magnesium Glycinate – Great for deep sleep & stress reduction.

💊 B Vitamins – Help convert food into energy (B12 & B6 especially).

💊 Vitamin D3 + K2 – Essential for energy & immune function.

💊 CoQ10 – Helps with cellular energy & brain function.

💊 Omega-3s (Fish Oil) – Reduces inflammation, supports brain health.

💡 Pro Tip: Get blood work done to check for deficiencies.

9️⃣ Stop Overworking, Start Energizing Work

If work drains you, adjust how you work rather than just pushing harder.

✔ Time-block tasks – Work in 90-minute focused sprints instead of long, draining hours.

✔ Use the “Energy Audit” Method – Write down what gives you energy & what drains it, then adjust.

✔ Outsource what exhausts you – Delegate low-value tasks to free up energy for what matters.

💡 Pro Tip: Work when your natural energy is highest (morning vs. afternoon).

🔟 Fun & Social Connection Recharges You

✔ Laugh more – Watch comedy, spend time with uplifting people.

✔ Schedule fun activities (even if you’re busy).

✔ Take short getaways to reset.

💡 Pro Tip: If you’re too tired for social events, start with small, low-effort meetups (coffee, walks, etc.).

🚀 Summary: Your Energy-Boosting Blueprint at 40+

✅ Fix sleep (deep rest over more hours).

✅ Balance blood sugar (protein + healthy fats, no sugar crashes).

✅ Move smart (strength train, stretch, avoid over-exercising).

✅ Hydrate & add electrolytes (more water = more energy).

✅ Support your hormones (adaptogens, hormone-friendly foods).

✅ Be intentional with caffeine (no empty stomach coffee, matcha swap).

✅ Protect your mental energy (boundaries, fun, purpose-driven work).

✅ Take the right supplements (B12, magnesium, vitamin D, omega-3s).

✅ Adjust work habits (time-block, delegate, focus on high-energy tasks).

✅ Have fun & stay social (joy refuels you).

🔥 Final Thought:

If you feel chronically exhausted, don’t push harder—adjust smarter. Small, sustainable tweaks to your habits will give you consistent energy instead of rollercoaster highs and crashes.