Women in midlife are constantly being bombarded with wellness advice. One expert says to fast. Another says never fast. One says cold plunge daily. Another says it wrecks your hormones.
So I recently asked fitness and midlife health expert Natalie Jill for her “quick hit” opinions on some of today’s most popular wellness trends for women over 40.
Here’s where she stands:
- HIIT workouts:
Not a fan for most midlife women. Natalie believes intense training can worsen cortisol dysregulation and increase stress on the body. - Pilates: Good for flexibility and movement, but not enough for building meaningful muscle mass on its own.
- Yoga: Yes. Helpful for mobility, flexibility, and nervous system regulation.
- Infrared saunas: Big thumbs up. Natalie loves them for relaxation, detoxification, and recovery.
- Cold plunges: Surprisingly, no. She believes many midlife women are already “wired and tired,” and cold exposure may overstimulate the nervous system and cortisol response.
- Intermittent fasting: Depends. She likes giving digestion and insulin levels a break, but doesn’t recommend rigid fasting windows that make life stressful or unsustainable.
- NAD supplementation: Very individualized. Natalie feels some women may benefit, while others may experience “mitochondrial overload,” especially depending on genetics.
- Creatine: One of her strongest recommendations. Helpful for muscle, strength, and healthy aging.
- Magnesium: Another big yes. Many women are deficient, and it may support sleep, stress, and recovery.
Not a fan for most midlife women. Natalie believes intense training can worsen cortisol dysregulation and increase stress on the body.
Good for flexibility and movement, but not enough for building meaningful muscle mass on its own.
Yes. Helpful for mobility, flexibility, and nervous system regulation.One thing she emphasized repeatedly: there is no magic pill for midlife health.
Not hormones, supplements, or GLP-1 medications alone.
Instead, she believes women do best when they focus on the fundamentals:
- building muscle,
- reducing inflammation,
- supporting hormones,
- managing stress,
- improving sleep,
- and staying active in sustainable ways.
And perhaps most importantly, she believes women should stop assuming that feeling “old” is inevitable after 40.
According to Natalie, many of the symptoms women accept as normal aging may actually be signs that the body needs better support. Find this interesting? We discuss all of the above and so much more in my latest podcast: Ozempic, Hormones & Belly Fat: Women’s Midlife Truths with Natalie Jill.
To listen on Apple devices, click HERE. To listen on Spotify, click HERE.
