If you are in your 40s, you have probably noticed that the basics matter more now: sleep, strength, skin, hair and how you handle stress. This is the routine I keep coming back to, plus a few products many people look at in each category, from lower to higher price points. It is what works for me, not medical advice.
Start With Sleep
Sleep comes first because everything else sits on top of it. The CDC says adults need at least 7 hours a night, and suggests a consistent bedtime and wake time, a cool, quiet bedroom, and turning off screens at least 30 minutes before bed (CDC: About Sleep).
I also use a few supplements as part of my wind-down. Magnesium glycinate from Pure Encapsulations is the one I take.
- Pure Encapsulations Magnesium Glycinate – the one I take. Shop here
- Seed Sleep (PM-02 Sleep + Restore) – a nightly capsule that, per Seed, has low-dose melatonin with instant and extended release plus ashwagandha, designed to taper through the night. Shop here
Lifting Is Part of My Routine
Since April I have been working with a personal trainer on progressive overload, which just means gradually doing a little more over time, whether that is weight, reps or sets. I am seeing results and I am dropping body fat, and I plan to keep going.
I also track my macros, the balance of protein, carbs and fat. Together with lifting, that is what has worked for me.
When I am not at the gym, in a class or with my trainer, I lift at home. Here are three sets of free weights at different price points.
- Marcy 3-pair neoprene dumbbell set – lighter weights that are easy to start with. Shop here
- Bowflex SelectTech 552 adjustable dumbbells – one pair that adjusts to many weights. Shop here
- Rogue rubber hex dumbbells – gym-style dumbbells for when you want to go heavier. Shop here
If you like a fun look, hex-shaped neoprene sets come in pastels and colors too.
- Holahatha neoprene hex dumbbell set with rack (pastel) Shop here
- BalanceFrom 3-pair neoprene hexagon dumbbell set with stand Shop here
Supplements for My Training
- Pure Encapsulations Creatine – I have been taking it and I love it. Shop here
- Thorne Creatine travel packs – the individual packs I travel with now. I do not leave home without them. Shop here
- ProMix Debloat Prebiotic + Probiotic (Florida Orange) – a favorite of mine. Shop here
Walk, Play and Stay Moving
Walking is the easiest habit to keep, and a comfortable pair of shoes helps. Here are a few cushioned styles people look at for walking and training.
Golf, With a Little Help Finding the Ball
I also play golf, and I use pink golf balls stamped with my dog’s face so I can find them on the fairway. If you want to try pink balls, here are two options. If you want a gift for a golfer, this custom golf ball stamp from Etsy (shop here) can be made with a pet portrait so you can stamp your own balls.
Hair Thinning in Your 40s
Thinner hair is one of the things nobody warns you about. A dermatologist is the right person to ask if you are losing a lot of hair. In the meantime, these are two things many women look at.
- Nutrafol Core for Women – a daily hair supplement. Shop here
- Moroccanoil Treatment – a styling oil for shine and smoothness. Shop here
Shampoo and Conditioner for Color-Treated Hair
I buy my shampoo and conditioner for colored hair in the big 32 oz bottles. I use Moroccanoil shampoo and conditioner. Shop here for the shampoo and here for the conditioner.
Skincare After 40
Vitamin C
- Medik8 C-Tetra – a lipid vitamin C serum. Shop here
- SkinCeuticals C E Ferulic – the classic vitamin C and E serum. Shop here
Retinol and Retinoids
Start slowly, use it at night, and wear sunscreen every day.
- The Ordinary Granactive Retinoid 5% in Squalane – an affordable place to start. Shop here
- Paula’s Choice Clinical 1% Retinol Treatment – a step up. Shop here
- Medik8 Crystal Retinal – a splurge. Shop here
My Simple Routine
- Morning: vitamin C serum, moisturizer, sunscreen.
- Night: cleanse, retinol a few nights a week, moisturizer.
- Daily: lift or walk, eat enough protein, magnesium, and a consistent bedtime.
Pick one or two things to start, give them a few weeks, then add more.
Disclaimer: these are my own personal results and experience, not medical advice. Talk to your doctor or another healthcare professional before changing your diet, exercise or supplements, especially if you take medication or have a health condition. Individual results vary. This post contains affiliate links, which means I may earn a commission if you shop through them, at no extra cost to you.
