If you’ve spent any time online, you’ve probably seen the flood of advice about what women over 40 have to do to stay healthy. Drink a gallon of water a day. Eat absurd amounts of protein. Lift heavy things repeatedly. Walk 10,000 steps—but make sure you’re wearing a weighted vest while doing it.
It’s overwhelming, and if you’re feeling like you need a spreadsheet just to manage your health, you’re not alone.
Recently, I saw a post on Threads where a woman sarcastically pointed out just how excessive some of these recommendations sound. A psychologist turned "health coach" responded by saying, “The commonly thrown around recommendations are based on nothing and are severely overblown.”
While I understand the frustration behind both comments, dismissing these recommendations as “nothing” isn’t actually helpful. Here’s why.
The Truth Behind the Hype
Are some of these numbers arbitrary? Absolutely. But the core principles behind them—hydration, protein intake, strength training, and daily movement—are backed by solid science. The issue isn’t that these habits are useless; it’s that the way they get communicated can feel extreme or unrealistic for the average person.
Let’s break it down:
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Hydration Matters—But You Don’t Need to Drown Yourself The idea that everyone needs a set amount of water per day is outdated. Your needs depend on your activity level, climate, and diet. Dehydration affects everything from mood to recovery, but instead of fixating on an exact number, focus on drinking enough so that you’re not constantly thirsty and your energy levels feel stable.
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Protein is Essential—But You’re Not a Bodybuilder As women age, we naturally lose muscle mass, which makes protein intake more important. But do you need 200+ grams a day? Probably not. A good guideline is around 0.7 to 1 gram per pound of body weight, but this should be adjusted based on your goals, activity level, and personal needs.
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Strength Training is a Non-Negotiable You don’t have to deadlift double your body weight, but you do need to lift things that challenge you. Strength training is one of the best ways to maintain bone density, metabolic health, and overall function as you age. The key is consistency—not intensity for intensity’s sake.
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Walking is Great—Vest Optional Movement is medicine, and walking is one of the simplest ways to support your health. If you enjoy adding a weighted vest, great. If not, don’t stress about it. Just focus on staying active in a way that fits your life.
What’s Actually Helpful?
Instead of extreme rules, the real question should be: What does your body need to thrive? What works for you?
That’s where I come in. As a certified run coach and strength coach specializing in masters and menopausal athletes, I help women cut through the noise and build a training plan that makes sense for their life. No unnecessary extremes. No one-size-fits-all nonsense. Just smart, evidence-based strategies tailored to your goals.
If you’re tired of trying to sift through conflicting advice and want a plan that works for you, let’s talk. You don’t have to do this alone. Reach out today and let’s build a training approach that actually fits your life.
