#qntindia

Your body doesn't seem to react the way it used to, even though you're eating well, exercising, and following all the instructions. Your energy levels drop midway through the day, the scale won't move, and it seems like your efforts aren't making a difference.

You're not alone if that sounds familiar, and you're not doing anything improper. Women over 40 are frequently held back by two silent saboteurs: undereating and overtraining.

Let's begin with the initial one.

Overtraining's Hidden Issue

Many women think that if they aren't seeing results after the age of forty, they simply need to work harder—more cardio, longer HIIT sessions, more time spent in the gym. The fact is, though, that your body now requires recuperation as much as it does effort.

Your recuperation slows down as your estrogen levels naturally decline. This change in hormones impacts:

How fast your muscles recover

How your joints feel after working out

How your body responds to inflammation and stress

The stress hormone cortisol remains high when your body doesn't get enough sleep. Inflammation, recalcitrant abdominal fat, exhaustion, and even restless nights result from this.

Therefore, your recovery—rather than your motivation—is the problem if you're training harder than ever but getting less results.

What to Do Instead

Train Smart, Not More – Stick to strength training 3–4 times per week and give your body time to recover.

Make Recovery a Priority – Quality sleep, stretching, and low-impact movement (like yoga or walking) are crucial.

Pay Attention to Your Signals – If you’re feeling constantly sore, tired, or restless at night, your body is asking for rest.

Remember: after 40, the goal isn’t to do more, it’s to do what truly works for your body.

Next Up: The Unspoken Risk of Undereating

The other significant obstacle facing women over 40? not getting enough food. Although it may seem counterintuitive, eating too little can actually cause hormone imbalances, slow down your metabolism, and make fat loss even more difficult.

Our next post will explain why undereating hinders your progress and how to properly fuel your body without sacrificing your objectives.

source:

As a women’s fitness coach, I believe in keeping it real with you. You often hear protein being linked only to muscle building—but here’s the truth: protein is much more than a gym supplement. It’s the foundation of your skin, hair, and nails.

Yes, even I sometimes experience sagging skin—and the reason is simple: not enough protein.

Protein Is Not Just for Muscle—It’s for Maintenance

We often associate protein with strength and energy, but here’s the reality: protein is not an energy food—it’s a structural nutrient. It’s the raw material your body uses to build and repair tissues. From your hair strands to your fingernails and the elasticity of your skin, protein is the essential building block.

If your diet is lacking protein, your body quietly shows the signs:

Hair fall becomes more frequent.

Nails turn thin, weak, and brittle.

Skin loses firmness and begins to sag.

Why Protein Deficiency Affects Women More Than You Think

Many women unknowingly eat too little protein—especially those focusing on weight loss or following restrictive diets. But without enough protein, even the best skincare routine can’t fix what your diet lacks.

Your body is constantly renewing itself, and protein is critical to that process. Collagen, keratin, and elastin—the substances that keep your skin plump, your hair strong, and your nails tough—are all proteins.

So, if you’ve noticed sagging skin, nails chipping more than usual, or clumps of hair falling out, ask yourself: Am I eating enough protein daily?

How Much Protein Do You Really Need?

Every woman’s protein needs are different depending on age, weight, activity level, and goals. But as a general rule:

Condition

Recommended Protein Intake

General health

0.8 to 1.2 g of protein per kg of body weight

Active lifestyle

1.2 to 1.6 g of protein per kg of body weight

Pregnant / Recovery phase

1.6 to 2.0 g of protein per kg of body weight

Make sure to include high-quality protein in every meal. Great options include:

Eggs

Greek yogurt

Lentils & beans

Tofu

Chicken

Fish

Protein supplements (when needed)

Protein is not optional. It’s essential. From your glowing skin to your strong nails and healthy hair, it all starts with what’s on your plate.

So, the next time you’re choosing what to eat, don’t just think calories—think nourishment. Give your body the protein it needs to thrive.

This article is contributed by QNT Sport India a European-Standard nutrition brand.