If it feels like your get-up-and-go has got up and left, it’s not in your head. Declining hormones during perimenopause and menopause can leave you feeling unmotivated and flat. Liz shares practical ways to start feeling like yourself again – from seeking menopause support to small lifestyle shifts – and reminds us of the importance of prioritising our wellbeing.
Plus: plant sterols for high cholesterol, ways to reduce facial lines and wrinkles, Liz’s fake-tan recommendations and is MCT oil worth the money?
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
Lost your spark in midlife? Here are 6 ways to get it back
Feeling flat, exhausted or like you’ve somehow lost all motivation? You’re far from alone. For many women in midlife, the demands of work, family and caring responsibilities collide with the hormonal shifts of perimenopause, leaving us with a sense that we’ve lost sight of ourselves.
Combine that with disrupted sleep, aching joints, weight gain and brain fog, and it can really knock your self-confidence. But it’s not something you simply have to put up with. Liz shares six simple yet powerful ways to put the pep back in your step so you can start feeling more like yourself again.
Support your hormones
Many symptoms we dismiss as ‘just getting older’ – from joint pain and poor sleep to low mood, brain fog and uncomfortable bloating – can be linked to declining oestrogen levels, so it’s worth booking in with your GP to discuss support with this.
Before your appointment, track your symptoms in a journal or on an app (Liz likes the free Balance menopause app). Bringing a clear symptom history can help fast-track a conversation about HRT, rather than focusing on individual symptoms in isolation. Liz also recommends asking to see a GP with a special interest in menopause or women’s health.
Focus on feel-good food
What you eat has a huge impact on your energy, muscle health and resilience during midlife. Liz recommends aiming for around 25-30g of protein at each meal to support muscle maintenance, alongside 25-30g of fibre daily (think vegetables, beans, pulses, fruit and whole foods) to support gut health and blood sugar balance.
Strength train for your brain
Strength training isn’t just about toning your body and keeping you strong. Building and maintaining muscle helps support metabolism, bones, brain health and healthy ageing, while boosting confidence and energy too.
If you’re new to resistance exercise, begin with simple bodyweight movements such as squats or push-ups (start on your knees or against the wall if a full push-up is hard at first). Fit these into your routine twice to three times a week and build gradually.
Prioritise your sleep
Liz describes quality sleep as her number one pro-ageing habit. During sleep, our bodies carry out essential repair work, supporting everything from hormone balance and cell renewal to brain function and immune health.
Getting support with your hormones will certainly help with any perimenopause symptoms that may be disrupting sleep. Creating a cool, dark bedroom and prioritising a consistent bedtime routine will also make a meaningful difference.
Read The evening edit: 8 ways to get a better night’s sleep
Make the most of morning light
Stepping outside soon after waking is one of the simplest ways to support your mood and energy levels. “Even just a 10-minute walk outside in the morning, followed by a protein-rich breakfast,” recommends Liz, “We’re talking really simple, basic lifestyle habits.”
Morning daylight helps regulate your body clock and gives your mitochondria – your cells’ energy producers – a natural boost, helping you feel more lifted and energised throughout the day.
Top up with supplements
While supplements can’t replace a healthy lifestyle, they can help fill nutritional gaps. Many midlife women may benefit from vitamin D, omega-3, magnesium and creatine to support bone, muscle and brain health, alongside overall wellbeing.
“We often associate creatine with bodybuilders,” says Liz, “but actually it has some fascinating research for women in midlife, helping support muscle strength, energy production, brain function, even resilience to stress.”
Most importantly, Liz reminds us that caring for yourself isn’t selfish – it’s essential. “Push yourself up the to-do list and prioritise your own wellbeing,” she says. “Then you’ll be in a better place to help other people.”
Also in this episode:
- Fake tan recommendations
- What to do if you’ve lost your spark in midlife
- Should I try plant sterols for high cholesterol?
- The connection between oestrogen and cholesterol
- How to reduce facial lines and wrinkles
- Ways to boost collagen in your skin
- Why redheads are more susceptible to sun damage
- How to take care of yourself when life is demanding
- MCT oil – is it any good?
Links mentioned in the episode:
- Evolve Sunless Glow 3-in-1 Gradual Tan
- Studio10 Perfect Bronze Glow-plexion
- Balance hormone app
- A Better Second Half
- Creatine
- Podcast with Dr Mo Enayat explaining cholesterol
- Podcast with Dr Gabrielle Lyon on building muscle for longevity
- Collagen peptides
- Skin Diligent Vitamin C Serum-in-Oil
- Evolve Bio-retinol Gold Face Mask
- Read 4 of the best SPFs for midlife skin
- MCT oils
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
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