Doctor Shares 5 Hormone-Friendly Habits for Women in Their 40s: ‘Stop Fasting Aggressively’

Longevity expert Dr. Vass is on a mission to help people age healthfully, and his latest advice focuses on empowering women over 40 to support hormonal balance through simple, strategic lifestyle changes.

In a June 27 Instagram post, Dr. Vass emphasized that this phase of life isn’t about restriction or overexertion — it’s about smart, supportive habits.

“Your 40s are not the time to restrict, grind, or punish your body,” he wrote. “They’re the time to get strategic. If you don’t shift with your hormones, you’ll feel it — in your sleep, mood, metabolism, and energy.”

Before resorting to lab tests or supplements, Dr. Vass recommends laying a strong foundation with these five evidence-backed lifestyle habits:

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1. Front-Load Your Day With Protein

Aim for 30–40 grams of protein within an hour of waking.
Protein curbs blood sugar spikes, supports lean muscle, stabilizes mood, and helps regulate cortisol and satiety — all crucial for hormonal health.

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2. Lift Weights, Don’t Just Run

Strength training 2–4 times per week helps balance estrogen, improve insulin sensitivity, and counter the metabolic shifts that come with lower progesterone.

“Muscle is medicine,” says Dr. Vass.

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3. Protect Your Sleep Like a Pillar of Health

As progesterone levels decline, so does sleep quality. Prioritizing 7–9 hours each night helps reduce cravings, lower inflammation, and keep cortisol in check.

“Sleep isn’t optional — it’s hormonal therapy,” he notes.

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4. Ease Up on Intermittent Fasting

Aggressive fasting can backfire, spiking cortisol and suppressing progesterone — especially if combined with under-eating. Dr. Vass suggests a gentler 12-hour overnight fast and focusing more on nourishment than restriction.

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5. Eat More Healthy Fats

Don’t fear fat — your hormones depend on it.
Cholesterol is the building block for hormone production, and low-fat diets can impair this process. Include foods like avocado, olive oil, pasture-raised eggs, fatty fish, and nuts/seeds regularly.