Start Now, Thrive Later: The Critical Decade to Get Your Sh#t Together
I listened to a podcast with Dr. Vonda Wright a while back, and one concept she spoke about has stuck with me these past couple years:
The time you spend getting your sh#t together between the ages of 35-45 is critical to how you thrive—mentally, physically and emotionally—as you age.
This decade can be a turning point. The foundation you build now determines whether you’ll coast into your 40s and 50s feeling strong, energetic, and confident—or spend years trying to play catch-up.
The Hard TRuth About this Critical Decade
The challenge? This is also probably the busiest decade of your life.
You’re building your career, climbing the ladder, making big moves.
Maybe you’re raising a family or trying to start one, and also navigating relationships, responsibilities, and a social life.
You’re juggling a million roles—boss, parent, partner, friend, and trying not to drown in it all.
It could be one of these things above or all of it, and then let’s not forget the curveballs life throws you in the midst of it.
It’s effing hard. And while doing all this, your body is quietly (or not so quietly) changing but you may not even have time to notice.
Here’s what I see over and over again in my clients: Women who didn’t prioritize their health in this phase of life are now struggling to figure it all out—and it’s overwhelming.
The things you could get away with in your 20s and early 30s? Skipping meals, surviving on caffeine, drinking a bottle of wine on a Tuesday, barely working out—those habits start catching up. Metabolism slows, hormones shift, stress accumulates, and suddenly… you don’t feel like yourself and you’re just tired ALL. THE. TIME. Sorry to tell you, it’s not just age.
📌 And here’s what most women don’t realize:
The second half of this decade is when perimenopause may start to creep in—whether you know it or not.
The way you eat, move, and manage stress NOW directly impacts how you feel in your 40s, 50s, and beyond.
Many women don’t prioritize their health in this decade, and by the time they try to “figure it out,” they feel stuck, frustrated, and exhausted.
So here’s the good news: You don’t have to overhaul your life. Small, intentional and consistent changes now will pay off later and set the foundation for how you feel, move, and thrive in the decades ahead.
5 Habits to Start in Your Critical Decade (That Your Future Self Will Thank You For)
✅ Strength Train Like Your Life Depends on It
Muscle isn’t just for looking good—it’s your metabolism, strength, and longevity insurance.
After 30, we naturally lose muscle unless we actively build it.
Prioritizing strength training 2-4x per week now will keep your metabolism humming and protect against future frailty.
Start small—bodyweight, resistance bands, or dumbbells are a great entry point.
✅ Eat Protein Like It’s Your Job
Protein helps regulate blood sugar, hormones, and cravings.
Aim for 30g+ per meal (not just a sad handful of almonds or one egg).
This helps build and maintain muscle, which becomes harder as estrogen starts fluctuating.
✅ Ditch Ultra-Processed Crap & Stabilize Blood Sugar
The body becomes more sensitive to blood sugar swings in this decade, making fatigue, cravings, and mood swings worse.
Focus on real, whole foods—lean proteins, healthy fats, fiber, and complex carbs.
Cut back on alcohol, sugar, and processed junk—your gut, skin, and energy will thank you.
✅ Prioritize Sleep & Stress Management (They Control More Than You Think)
Less sleep = higher cortisol, more cravings, and stubborn belly fat.
Stress isn’t just “mental”—it affects digestion, hormones and recovery.
If you’re constantly exhausted, anxious, or running on fumes, your body is demanding a reset.
✅ Move Every. Single. Day (Even If It’s Just Walking)
You don’t need brutal workouts (and honestly they can do more harm than good). What matters is daily movement.
Walk, stretch, do yoga—just get your body moving consistently.
What If You’re Already Past This Decade?
You’re not behind because it’s NEVER too late to start.
I didn’t start prioritizing my health until my 40s (and it took a tragic life event to wake me up).
Many of my clients who make health a priority feel better in midlife than they did in their 30s (and I’m one of them!).
The key is starting today—one small habit at a time.
🔹 Your body is resilient. It responds when you give it what it needs.
🔹 This decade is your wake-up call. You don’t have to be perfect—you just need to begin.
➡ The best version of you starts with the small decisions you make today and remember, the people around you need and want that version!