What I Wish I Knew About Fitness and Nutrition in My 30s (Now That I'm in My 40s)
If I could go back and tell my 30-something self one thing, it would be this: you don’t need to hustle harder or eat less to be healthy.
Over the years—and through three pregnancies, post-partum seasons, and now motherhood in my 40s—I’ve had to unlearn a lot about fitness and nutrition. I bought into the myths that so many women are fed: that smaller is better, that carbs are bad, that rest is lazy, and that lifting weights would make me bulky.
It took time (and honestly, a lot of trial and error), but I’ve found a better way—and I want to share it with you in case you’re navigating some of these same frustrations.
1. Carbs Are Not the Enemy
There was a long stretch of time where I feared carbs. Bread? Off limits. Pasta? Forget it. Even fruit felt questionable.
But here’s the truth: carbohydrates are your body’s preferred source of fuel. They support your workouts, your recovery, your hormones—and your sanity. When I started fueling properly (not perfectly), I had more energy, better workouts, and a way more balanced mood. The key is focusing on quality carbs and timing them well, not cutting them out entirely.
2. You Have to Eat Enough
In my 30s, I believed the smaller my portions, the better. I chased calorie deficits thinking that was the key to fat loss—but all it did was leave me tired, cranky, and stuck.
Especially as women, and especially in midlife, our bodies need adequate fuel to function optimally. Undereating can throw off your hormones, tank your energy, and stall your progress. I’ve seen far better results when I nourish my body—not deprive it.
3. Lifting Heavy Won’t Make You Bulky
I used to be afraid of lifting too much weight. I thought strength training would make me look too “muscular” or that I’d somehow wake up with huge biceps.
Truth? It’s taken me nearly two years of consistent strength training post-partum to build visible muscle—and I love the way I feel and look. Muscle helps shape your body, supports your metabolism, and plays a huge role in healthy aging.
4. You Don’t Have to Live on a Treadmill
Cardio has its place, but it’s not the whole story. I used to think I had to spend hours doing cardio to get leaner. But when I cut back and focused more on strength, my inflammation went down, my recovery improved, and I felt so much better overall.
These days, I do what feels good: a mix of strength training, walking, occasional short runs or HIIT—but no more hour-long slogs on the elliptical.
5. Protein Is Essential—Especially for Women
There was a season where I followed a mostly plant-based diet, and I really struggled to get enough protein. I leaned heavily on fake meat products, protein bars, and shakes—but I never felt satisfied. My gym performance suffered and I felt constantly hungry.
Now I prioritize high-quality protein at every meal—and it’s been a game-changer for my energy, strength, and recovery.
6. Rest Days Are Productive
I used to feel guilty for taking rest days—as if I was losing progress by not working out daily. But rest isn’t lazy—it’s required for muscle repair, nervous system recovery, and long-term consistency.
Now, I look forward to my rest days just as much as my workouts. They keep me feeling strong, not depleted.
7. Creatine Is Safe and Beneficial for Women
I was skeptical at first. Was creatine just for bodybuilders?
Nope. Creatine is one of the most well-researched and safe supplements out there. It supports strength, muscle maintenance, and even cognitive health—which is especially important for women in their 40s and beyond.
I’ve been using it consistently and have noticed a real difference in my performance and recovery.
8. Bioactive Peptides Have Been a Surprising Game-Changer
I recently started incorporating bioactive peptides into my daily routine—and they’ve been a quiet but powerful part of my progress. They’ve helped me feel more satisfied between meals, recover faster, and show up stronger in my workouts.
For me, they’re not about shortcuts or quick fixes—they’re about working with my body, not against it.
If you’re in a season where you’re ready to support your health in a more intentional way and are curious about what I’m currently using, you can check out the supplements I love here or reach out to me with questions.
This Is Your Reminder…
I’m not here to preach perfection. I’m here to say it’s OK to evolve. To change your mind. To take care of your body in a way that feels good—not punishing.
Your 40s can be a season of strength, not decline. But it starts with letting go of the old rules that never served you in the first place.
If you’re navigating this too, I’d love to hear what myths you had to unlearn.
Let’s rewrite the wellness narrative—together. 🤍
