Wellness routines after 40

Hitting 40 isn’t a warning sign — it’s a checkpoint. Your body shifts gears, and the habits that got you here aren’t always the ones that will carry you forward. The good news? Small, consistent upgrades now can add years of energy, strength, and clarity to your life.

Movement is medicine. You don’t need extreme workouts — you need consistency. Strength training becomes especially important after 40 because muscle naturally declines with age. Lifting weights (even light ones), doing bodyweight exercises, or resistance bands a few times a week protects your metabolism, posture, and independence long-term. Pair that with walking daily, and you’re already ahead.

Protein matters more than ever. Muscle repair is slower as we age, and most adults are under-eating protein. Each meal should include a palm-sized serving of lean protein: eggs, Greek yogurt, cottage cheese, fish, or high-quality meats. This supports energy, recovery, and blood sugar stability.

Guard your sleep like it’s medicine — because it is. Deep sleep helps regulate hormones, remove inflammation, sharpen memory, and fuel recovery. The fastest “anti-aging” habit is going to bed on time.

Hydration and micronutrients count too. Electrolytes, minerals, and fiber all support digestion, mood, and joint health. And don’t underestimate mobility: stretching, yoga, and short recovery sessions today prevent stiffness tomorrow.

Finally, don’t treat stress like background noise. Your nervous system ages too. Daily resets — breathing, prayer, quiet, or simply a slow walk without your phone — keep your body from living in a constant “fight-or-flight” mode.

You don’t have to overhaul your life. Just improve your next choice. Your 40+ body is still capable — it just thrives on intention more than autopilot. (Over the next few months…I will begin highlighting a few things to pay attention to at every major decade milestone)

The New Fundamentals of Sleep Hygiene in 2025

For years, the standard advice around sleep has sounded the same: cut screen time, take magnesium, keep your room cool and dark. But sleep science doesn’t stand still, and in 2025, we know more than ever about what really helps (and what doesn’t). Some of the fundamentals are shifting, and it’s time to update your playbook.

At Ignite Performance and Wellness, we see sleep as the foundation of recovery, performance, and mental clarity. Here are the new fundamentals of sleep hygiene you should know this year:

1. Blue Light: It’s About Timing, Not Just Avoidance

For a long time, blue light got a bad reputation as the enemy of sleep. The advice was simple: avoid screens at night. But the research now shows it’s more nuanced. Blue light in the morning and throughout the day can actually help regulate your circadian rhythm, improve alertness, and support better sleep later.

The real disruptor is blue light after sunset, which tricks your brain into thinking it’s still daytime. The new approach? Get natural light exposure within the first hour of waking, and use warm, dim lighting at night. Instead of cutting screens altogether, consider blue-light filtering settings or glasses after dark. It’s not about elimination—it’s about smart timing.

2. Magnesium: Form and Function Matter

Magnesium has long been called the “sleep/relax mineral,” but the blanket recommendation to “take magnesium” doesn’t tell the full story. More recently, we now understand that the form of magnesium makes all the difference.

• Magnesium glycinate tends to support relaxation and sleep quality.

• Magnesium threonate has unique effects on the brain, supporting cognition and stress regulation.

• Magnesium citrate, on the other hand, is better known for digestion and isn’t ideal before bed.

The key is personalization: choose the form that aligns with your needs, and take it consistently. For most people, magnesium glycinate about 30–60 minutes before bed is the go-to for sleep and relaxation support.

3. Sleep Environments: Beyond Cool and Dark

“Make your room cool, quiet, and dark” is still solid advice—but it’s just the beginning. In 2025, we now emphasize creating a sleep environment that communicates safety and calm to your brain. That means more than blackout curtains:

• Soundscapes or white noise can block disruptive background sounds.

• Decluttering your bedroom reduces subtle stress triggers.

• Air quality—using a purifier or adding plants—can improve breathing and recovery.

• For others using specific scents like lavender or weighted blankets can help signal to your nervous system that it’s time to downshift.

Think of your room as a recovery chamber: every element should promote rest. Do you have something that helps you get some good ZZZZzzzz’s? Share with all of us Social Media and let’s get some good sleep tonight!

The ROI of Slowness

We live in a culture that rewards speed. Faster delivery. Faster results. Faster progress. In fitness and business alike, the mantra is often: “Go hard or go home.” But what if the real ROI—the return on investment—comes not from going faster, but from slowing down?

Yes, I’m talking about the paradoxical power of slowness. Deliberate slowness. Intentional pacing. Slowness with purpose.

It’s something I’ve learned as both a business owner and an athlete-in-training. The fastest progress often comes from slowing things down.

The Hidden Power of Slow in Workouts

Let’s start with the gym. Ever tried tempo training? Slowing down your reps—3 seconds down, 2 seconds up—brings your muscles under more tension, for longer. The result? Better strength gains, improved control, and less risk of injury.

The same applies to endurance training. Zone 2 heart rate workouts—those long, slow sessions where it feels like you’re barely breaking a sweat—are where aerobic capacity is truly built. It’s not glamorous, but it’s where the base is laid for future speed. Elite endurance athletes spend up to 80% of their training time in these slower heart rate zones.

In other words, slowness isn’t weakness. It’s wisdom.

Slowness as a Strategic Advantage in Life

This idea isn’t just for your body—it applies to your mind and business, too.

When you slow down, you gain clarity. You give yourself space to think deeply instead of reacting impulsively. You build habits instead of chasing hacks. You plan deliberately rather than sprinting from one fire to the next.

For example, in my own businesses, I've seen the most growth when I stepped back from trying to “scale fast” and instead focused on building the right systems, investing in relationships, and getting crystal-clear on mission and value. Slowing down created the margin to make smarter decisions.

The ROI of Slowness

So what does slowness earn you?

• Efficiency: When you move deliberately, you make fewer mistakes—so you don't waste time doubling back.

• Resilience: Slower, intentional progress builds a more solid foundation—whether it’s muscle tissue or mental bandwidth.

• Sustainability: Fast burns out. Slow endures.

• Speed—eventually: Like the tortoise in the old fable, deliberate slowness often wins the long race.

Slowing Down to Speed Up

If you're the kind of person who’s always driving, always grinding, always pushing—it might feel counterintuitive to hit the brakes. But sometimes, the smartest move is to pause.

Pause in your workouts. Pause in your calendar. Pause in your decision-making.

Not to lose momentum—but to gather power.

Because here’s the truth: Slowness is not the opposite of speed. It’s the foundation of it.

And when you train yourself to embrace that rhythm—slow, steady, intentional—you’ll be shocked at how much faster, stronger, and more effective you become.

What’s one area of your life where you could slow down today… in order to speed up tomorrow?