Over 40 Healthy Living Routine: Sleep, Workouts, Skincare, Hair and Supplements

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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.

On the food side, I have been following the recipes in the glucose goddess method cookbook – I own it, I love it, and it is great for healthy living.

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 – shop here (another option for Pure Encapsulations magnesium glycinate – buy it here too) – the one I take.
• Seed Sleep (PM-02 Sleep + Restore) – shop here – a nightly capsule that, per Seed, has low-dose melatonin with instant and extended release plus ashwagandha, designed to taper through the night.

Baloo Living Cool Cotton Weighted Blanket

The pale cotton blanket is the quiet home piece in this edit. A cotton outer layer, glass-microbead fill and quilted construction give it weight without a bulky fleece look. Sizes and weights vary; the selected throw is twelve pounds. Choose the version that is appropriate for you and check the safety guidance before buying. The current listing ships only to the contiguous US. Baloo Living Cool Cotton Weighted Blanket – shop here.

Maison Louis Marie No.13 Nouvelle Vague Candle

Lemon, fig, santal, vetiver and coconut make this the fresher candle choice beside the woody Spiritus. The simple glass vessel suits a bedside table or a host’s home without demanding a particular decor style. Follow the candle’s burn and wick-care instructions, and never leave it burning unattended. Maison Louis Marie No.13 Nouvelle Vague Candle – 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 – shop here – lighter weights that are easy to start with.
• Bowflex SelectTech 552 adjustable dumbbells – shop here – one pair that adjusts to many weights.
• Rogue rubber hex dumbbells – shop here – gym-style dumbbells for when you want to go heavier.

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

Home Workout Accessories for Strength and Pilates

Bala Bangles: For Pilates or a light home workout, these wrist and ankle weights keep things simple. Pick the weight that works for you. Bala Bangles – shop here

Resistance Bands for Home Workouts

WeGym Fabric Resistance Bands

Resistance bands are easy to keep with a workout mat. This set offers light, medium and heavy options. Start with the level that lets you keep control rather than choosing the strongest band first. WeGym Fabric Resistance Bands – shop here.

Bala Play Mat: A mat for stretching, yoga or Pilates at home. This charcoal version is easy to leave out between workouts. Bala Play Mat – shop here

Supplements for My Training

• Pure Encapsulations Creatine – shop here (another option for Pure Encapsulations creatine powder – buy it here too) – I have been taking it and I love it.
• Thorne Creatine travel packs – shop here – the individual packs I travel with now. I do not leave home without them.
• ProMix Debloat Prebiotic + Probiotic (Florida Orange) – shop here – a favorite of mine.

Gifted Agent Nateur Supplements to Browse

Agent Nateur sent me holi (mane), calm (beauty) and holi (mag) as gifts. They are optional shopping choices, not replacements for food, sleep or medical care.

• holi (mane) combines fish-derived marine collagen and pearl powder. It is not vegan and is not an interchangeable match for a plain protein powder. Check the label for fish and other allergy concerns. Shop holi (mane).
• calm (beauty) is a multi-ingredient liquid supplement. The ingredient list includes 5-HTP, and the brand warns about interactions with SSRIs and antidepressants. Ask your clinician or pharmacist before using it with medicines. Shop calm (beauty).
• holi (mag) is a liquid magnesium blend. It is a different formula from the magnesium glycinate I take. Compare the amount per serving and other ingredients before choosing; do not automatically add it on top of another magnesium supplement. Shop holi (mag).

Bring the full labels of any supplements you already take to a qualified healthcare professional. More products do not necessarily make a better routine.

More WeGym Gear for Home Workouts

WeGym Gen 2 Soft Kettlebell

A soft kettlebell to browse for home lifting. It comes in 10, 15 and 20 lb options in sandstone. Start with the weight you can control through every rep. Shop WeGym Gen 2 Soft Kettlebell.

WeGym Adjustable Fitness Bench

An adjustable bench to browse for home workouts, in sandstone or slate. Check the footprint and adjustment positions against your space before ordering. Shop WeGym Adjustable Fitness Bench.

WeGym Flow Rope

A flow rope to browse for low-impact cardio and coordination work, in sandstone or forest. Shop WeGym Flow Rope.

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.

• New Balance Fresh Foam X 1080 – shop here
• On Cloudsurfer – shop here
• Hoka Bondi 9 – shop here

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 is one option. If you want a gift for a golfer, this custom golf ball stamp (Golf, With a Little Help Finding the Ball – shop here) can be made with a pet portrait so you can stamp your own balls.

• Srixon Soft Feel Lady – shop here

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 – shop here – a daily hair supplement.
• Moroccanoil Treatment – shop here – a styling oil for shine and smoothness.

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 – shop here (more options for Moroccanoil Hydrating Shampoo – buy it here too, or Moroccanoil Hydrating Shampoo – buy it here too) and Moroccanoil conditioner – shop here.

K18 Leave-In Hair Mask: A Gifted Treatment Option

K18 sent me its Leave-In Molecular Repair Hair Mask as a gift. This is a leave-in treatment rather than an everyday shampoo. The linked product is the 50 mL size. Follow K18’s application directions: shampoo without conditioner first, towel-dry, apply the mask, wait four minutes and do not rinse. Shop K18 Leave-In Molecular Repair Hair Mask.

Skincare After 40

Retinol and Retinoids

Start slowly, use it at night, and wear sunscreen every day.

• The Ordinary Granactive Retinoid 5% in Squalane – shop here – an easy place to start.
• Paula’s Choice Clinical 1% Retinol Treatment – shop here – a step up.
• Medik8 Crystal Retinal – shop here – an investment piece.

I buy David Bronze Peanut Butter Chocolate protein bars on repeat because the macros work for me. Over the past six months, I lost 10 pounds with these as part of my diet, progressive-overload strength training and cutting calories. That is my experience with the whole routine, not a promise that a bar causes weight loss. This is not medical or nutrition advice.

Glow Shakes: A Protein-and-Fiber Option to Browse

For another protein-and-fiber option around your workout routine, browse The Collagen Co Glow Shakes and choose your flavor. The brand lists more than 29 grams of protein and at least 5 grams of prebiotic fiber per serving. The Iced Coffee flavor shown contains milk proteins, bovine collagen and 120 mg of caffeine per serving. Compare the current flavor label with your dietary needs and read the preparation directions. This is a shopping option, not a promise of weight loss or skin results.

The Maker Spiritus Candle

The thick ribbed-glass vessel is what first makes this a lovely gift. Spiritus combines earthy and woody notes, including eucalyptus, frankincense, palo santo, vanilla, cedar and ginger. It is The Maker Hotel in Hudson’s signature scent, which gives it a sense of place without needing a souvenir logo. A good choice for someone who prefers an atmospheric room to a sweet floral scent. The Maker Spiritus Candle – shop here.

Recovery Tools for an Over-40 Workout Routine

Strength training matters, but so does giving yourself time between workouts. A mat, foam roller or massage device can make a recovery corner feel more inviting.

Pvolve Precision Foam Roller

A foam roller is a useful option to browse for a gentle mobility session. Choose pressure that feels comfortable and follow the product guidance. It is not a reason to push through pain. Pvolve Precision Foam Roller – shop here.

Therabody Theragun Mini in Polar Blue

This compact massage device is another option for your recovery-tools shelf. Read the brand’s use guidance before trying it, especially if you have an injury or health condition. Therabody Theragun Mini in Polar Blue – shop here.

Workout Apparel to Browse

Alo Airlift Intrigue Sports Bra in Green

A little green is a nice change from an all-black workout outfit. This green bra adds a little color to the workout rotation. Check the current size guide and the support you need before choosing it. Alo Airlift Intrigue Sports Bra in Green – shop here.

My Simple Routine

1. Morning: vitamin C serum, moisturizer, sunscreen.
2. Night: cleanse, retinol a few nights a week, moisturizer.
3. 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.

Bath Towels for a Better Wind-Down

A good towel is part of a calmer evening routine. The Brooklinen Super-Plush Turkish cotton bath towels are a soft set for after a shower or bath. Check the set size and care instructions on the listing.

More from Shopping and Info

Browse my over-40 skincare routine. Browse quiet luxury nude nail colors for fall.