Oct 20 • General discussion
A Day in the Life of a Thriving Midlife Woman: Fueling Energy, Hormones & Performance
Let’s be honest. Perimenopause doesn’t come with a manual — just a mix of brain fog, unpredictable energy, and a metabolism that seems to have its own agenda. And yet, women in their 40s and 50s are expected to juggle careers, households, after-school chaos, and still find time to train, eat well, and stay sane.
At VANTA, we don’t believe in surviving this stage. We believe in thriving through it — with science-backed strategies that actually work for female physiology.
So what does a thriving day look like? Let’s break it down.
Morning: Fuel First, Hustle Second
Forget fasted workouts. Dr. Stacy Sims and Dr. Andy Galpin both agree: women should not train fasted, especially in midlife. Fasted training spikes cortisol — the stress hormone that’s already elevated during perimenopause — and can sabotage muscle gains, energy levels, and hormonal balance.
Instead, we start the day with fuel that stabilizes blood sugar, supports neurotransmitters, and sets the tone for sustained energy.
Smart Start Breakfast
- Protein: Eggs, Greek yogurt, or a plant-based protein shake.
- Slow carbs: Oats, sourdough toast, or sweet potato.
- Healthy fats: Avocado, nuts, or olive oil.
- Bonus: Add magnesium-rich greens like spinach or kale to support nervous system resilience.
This combo helps regulate insulin and cortisol, two hormones that love to misbehave during perimenopause. It also supports dopamine and serotonin production — your mood and motivation molecules.
Mid-Morning: Movement & Mindset
If your schedule allows, late morning or early afternoon is the sweet spot for training. Research shows that cortisol levels begin to stabilize by then, making it a more hormonally friendly time to lift, sprint, or sweat.
Dr. Galpin’s work on performance optimization highlights the importance of training when your body is primed for adaptation, not just when your calendar says “go.” For perimenopausal women, this means avoiding early morning high-intensity sessions unless well-fueled and well-rested.
Best Training Window
- Time: Between 10am and 2pm
- Why: Cortisol is lower, body temperature is higher, and coordination improves.
- What to do: Resistance training, HIIT, or zone 2 cardio depending on your goals.
If you’re training later in the day, a pre-workout snack becomes essential.
Midday: Strategic Carbs for Sustained Energy
Here’s the truth: carbs aren’t the enemy. They’re your fuel, especially when timed right.
Dr. Galpin recommends half a gram of carbs per pound of body weight around high-energy activities. For perimenopausal women, this means complex carbs before training and quick-digesting carbs after to replenish glycogen and avoid crashes.
Pre-Workout Snack (1–2 hrs before)
- Oats with berries and Greek yogurt
- Banana with almond butter
- Rice cakes with cottage cheese and honey
Post-Workout Refuel
- Protein shake + glucose gel (if training was intense)
- Chicken wrap with whole grain tortilla
- Smoothie with banana, protein, and a touch of honey
Glucose gels, often used by endurance athletes, can be a smart tool for women doing high-intensity training. Dr. Galpin notes that glucose + fructose blends are absorbed faster and can help maintain energy during longer or more intense sessions.
Afternoon: The Energy Dip Solution
That 3pm slump? It’s not just about sleep or caffeine. It’s often a blood sugar crash or a sign your nervous system is fried.
Energy Stabilizers
- Snack: Apple slices with almond butter or hummus with carrots.
- Hydration: Electrolyte water or herbal tea.
- Movement: A 10-minute walk to reset your nervous system.
This is also a great time for mindset work — breathwork, journaling, or a short meditation. Your brain needs recovery too, especially when estrogen and progesterone are fluctuating.
Evening: Recovery Is the New Hustle
You’ve worked, trained, parented, and problem-solved. Now it’s time to recover like an athlete.
Recovery isn’t passive — it’s a biological reset. And during perimenopause, it’s non-negotiable.
Dinner Strategy
- Protein: Salmon, tofu, or lean beef.
- Fiber-rich carbs: Lentils, quinoa, or roasted root vegetables.
- Healthy fats: Olive oil, tahini, or avocado.
Avoid high sugar — it disrupts sleep and spikes insulin. Instead, focus on calming carbs that support serotonin and melatonin production.
Recovery Rituals
- Magnesium-rich bath or tea
- Light stretching or yoga
- Mindset reset: gratitude journaling or breathwork
The VANTA Blueprint in Action
This isn’t about perfection. It’s about precision — using science to support your biology, not fight it.
We teach women to:
- Time their carbs for energy, not chaos.
- Train when their hormones say “go,” not when the calendar says “should.”
- Recover like it’s part of the plan — because it is.
The Longevity Equation
When you look at the research, healthspan comes down to a handful of controllable factors. We focus on the ones that move the needle most:
- Muscle and strength – resistance training isn’t optional. It’s medicine.
- Aerobic capacity – your ability to use oxygen is a predictor of lifespan.
- Metabolic stability – blood sugar swings are silent saboteurs.
- Nervous system resilience – recovery, sleep, and emotional regulation.
- Connection and purpose – humans with meaning live longer.
Now add mindset, nutrition, hormones, and stress balance — and you’ve got the VANTA blueprint.
Less Extremes, More Mastery
The culture loves extremes — juice cleanses, miracle pills, or “go hard or go home” workouts. We teach consistency over chaos. You don’t need to go “all in.” You just need to stay in.
We help you find the sweet spot between discipline and joy — where training feels empowering, not exhausting.
Because the goal isn’t to be perfect. The goal is to be resilient. You want to wake up with a body that says, “Yeah, I’ve got this,” and a brain that believes it.
The Bottom Line
At VANTA, we train for life performance, not just gym performance. We help you build the physical and mental systems that keep you thriving — today, tomorrow, and twenty years from now.
We combine the evidence-based precision of science with the real-world flexibility of coaching. No fluff. No fads. No fear-based marketing.
Just results you can feel and a philosophy that lasts.
Because when you bring the body and the mind back into alignment, everything starts working again — your health, your focus, your relationships, your drive.
That’s the power of true synergy. That’s what it means to be VANTA strong.
0
0 comments
A Day in the Life of a Thriving Midlife Woman: Fueling Energy, Hormones & Performance
powered by
skool.com/vanta-reset-4708
Where high-performing women reclaim their body, brain, and edge in midlife
Suggested communities
Powered by