What speeds up ageing the most isn’t just what comes with getting older, its the things that we do (or don’t do) as our bodies change, especially during menopause. If you’re in your 40s, 50s, or 60s and feeling like you’re ageing faster than you expected, you’re not imagining it.
The good news is, many of the factors that accelerate ageing are things you can change. And at Trinity, we’ve helped over 7,000 women do just that, with a 97% success rate.
If you’ve been cutting calories, skipping meals, and trying everything that worked in your 20s and 30s to get back in shape, but now you just feel more tired, softer, and older, don’t worry, you’re not alone.
There are a few major reasons why that happens, and in this article, we’ll break down the top 9 causes of accelerated ageing and how to reverse them.
What Is The #1 Mistake That Will Make You Age Faster?
The number one factor that speeds up ageing the most? Undereating.
Most traditional diets rely on extreme calorie restriction. That might have worked in your 20s, when your body was naturally maintaining muscle and bone and bouncing back from stress easily. But after 40, things change.
As oestrogen and progesterone decline, your body no longer maintains muscle, strength, or bone mass without the right external inputs – exercise, movement, and nutrition.
What Happens When You Don’t Eat Enough?
1. Muscle Loss Makes You Feel Weaker and Look Older
Severe calorie restriction leads to muscle loss (also known as sarcopenia). You may weigh the same, but your shape is completely different. You feel less toned, your thighs wobble more, and your arms feel flabby.
The firmness and youthful shape that used to be there? Gone.
Without enough muscle, your metabolism slows down dramatically. In fact, most of the metabolic slowdown we blame on “age” is really down to the loss of lean mass. Dieting without strength training speeds that up even more.
2. Strength Loss Increases Injury Risk
Losing muscle also means losing strength. You might start to notice everyday tasks feeling harder—climbing stairs leaves you breathless, picking things up feels like a chore, and your balance becomes less reliable.
This increases your risk of falls and injury, especially if you’re not doing the kind of exercise that maintains strength.
3. Bone Density Drops Fast Without Nutrients
Postmenopausal women already face a natural drop in bone density (BMD), on average 4.4% per year between ages 50 and 54. But dieting can make this far worse.
Low-calorie diets often lack key nutrients like calcium, protein, and vitamin D. These are essential for bone health. Without them, your bones can’t remodel or stay strong, increasing your risk of fractures and osteoporosis.
A 2017 study showed that even in women with sarcopenia, six weeks of low-rep, light-load power training significantly improved pelvis BMD and leg strength.
What Speeds Up Ageing the Most (And Why It Hits Harder After 40)
1. Extreme Calorie Restriction
The problem: Most traditional diets rely on extreme calorie restriction. That might have worked in your 20s, but after 40, as oestrogen and progesterone decline, it backfires, leading to accelerated ageing.
The solution: Avoid starvation-based diets. Focus on eating enough to support your body’s daily needs and maintain muscle, strength, and bone health. Work with a coach who understands menopausal physiology to find your individual balance.
2. Muscle Loss (Sarcopenia)
The problem: Severe calorie restriction without strength training leads to muscle loss. You may weigh the same, but look and feel completely different—softer, weaker, and older.
The solution: Add strength training to your weekly routine. Lifting weights or using resistance bands two to three times a week helps preserve and rebuild lean muscle, improving body composition and physical performance.
3. Strength Loss and Injury Risk
The problem: Losing muscle means losing strength, making everyday tasks more difficult and increasing your risk of falls and injury.
The solution: Strengthen your muscles and joints with targeted resistance exercises. Functional movements like squats, lunges, and rows support stability and confidence in daily activities.
4. Bone Density Loss
The problem: Postmenopausal women lose up to 4.4% of their bone density annually. Dieting without nutrients like calcium, protein, and vitamin D accelerates bone loss, raising the risk of fractures.
The solution: Ensure your diet includes bone-supportive nutrients, especially calcium and vitamin D. Combine this with resistance training to stimulate bone remodelling and increase bone mineral density.
5. Low Energy and Fatigue
The problem: Low calorie intake equals low energy. Many women report feeling constantly tired and foggy—some even collapse from extreme dieting or weight loss jabs.
The solution: Fuel your body with balanced meals throughout the day. Focus on complex carbs for steady energy, lean protein for muscle repair, and healthy fats for hormonal health and satiety.
6. Inflammation and Aches
The problem: Inflammation rises around menopause, and poor food choices can make things worse—causing joint pain, stiffness, and systemic discomfort.
The solution: Follow an anti-inflammatory diet rich in colourful vegetables, omega-3s, and antioxidants. Limit inflammatory triggers like sugar, alcohol, and processed foods.
7. Skin, Hair, and Nail Decline
The problem: Poor nutrition leads to a lack of essential nutrients like collagen, zinc, and healthy fats, which show up as thinning hair, brittle nails, and sagging skin. Free radicals and oxidative stress speed up this damage.
The solution: Prioritise whole, nutrient-dense foods high in vitamins A, C, E, and zinc. Stay hydrated and consider collagen supplements to support skin elasticity and hair strength.
8. Weak Immune System
The problem: Crash diets and nutrient-poor eating habits weaken your immune system, leaving you more prone to illness and inflammation.
The solution: Build a resilient immune system with plenty of sleep, hydration, and a nutrient-rich diet. Key nutrients include vitamin C, vitamin D, and zinc.
9. Hormonal Imbalance and Libido Loss
The problem: Hormonal fluctuations combined with poor nutrition and stress can zap your libido and affect your mood and relationships.
The solution: Reduce stress through movement and mindfulness practices. Support hormone production with healthy fats, quality sleep, and resistance training tailored to menopausal women.
“Before Trinity, if I’m honest I was at rock bottom. I weighed 94.35 kgs and I was huge. I had spent many years doing various diets of varying degrees of severity, weight watchers, slimming world, lighter life, slim fast, some weird Australian diet among many many more. I was depressed, on anti-depressants, type 2 diabetic and more miserable than I can possibly describe. Since Trinity, everything has changed. This program has literally changed my life. I couldn’t afford to sign up again last year but I borrowed to do so because this is the best thing that has ever happened to me. I’ve lost 16 kg, I look younger and I feel so much better.”
– Rebecca Vears (51), Trinity Client
How To Age Slower For Women Over 40
1. Learn to Fuel Your Body (Not Starve It)
To look and feel younger, you need enough calories and the right balance of protein, fat, and carbs. Protein, in particular, is essential to maintain muscle and strength. Calcium and vitamin D are crucial to protect bone health.
You don’t need to obsess over every gram—but you do need a structure that helps you get the right things in.
2. Ditch the Diets, Embrace the Goldilocks Principle
Too little food accelerates ageing. Too much causes fat gain. But the right amount keeps your body strong and energised.
This is why our approach at Trinity uses the Goldilocks principle. Not too little. Not too much. Just right, for your unique body and hormones.
3. Strength Training and Daily Steps
Strength training helps maintain muscle mass, supports bone health, improves metabolism and keeps your body looking firm and youthful. Add daily walking, and you’re ticking every box for long-term fat loss, hormone balance and energy.
How Trinity Can Help You Look and Feel Younger
At Trinity, we’ve helped over 7,000 women in their 40s, 50s, and 60s drop 1–2 dress sizes and feel more vibrant than they have in years. With a 97% success rate, we focus on long-term transformation, not quick fixes.
Our method is different. We don’t do crash diets, ban food lists or punishing workouts. Instead, we give you:
- A tailored plan that fits your life
- The right mix of food, strength training, and walking
- Support from coaches who understand menopause
We don’t encourage short-term weight loss; we’re helping you restore your overall health, confidence, and strength every day.
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Frequently Asked Questions
Does exercise age you faster?
No—done right, exercise actually slows ageing. It boosts circulation, protects muscle and bone, and keeps your skin looking younger.
Does alcohol age you?
Yes, alcohol can speed up ageing by dehydrating the skin, increasing inflammation, and disrupting hormone balance—especially during menopause.
How can I reverse ageing in my 40s?
You can slow and even reverse signs of ageing by eating a balanced diet, managing stress, getting enough sleep, and following a smart strength training plan tailored to women over 40.
