When most women think about a glow-up, they imagine skincare routines, new wardrobes, or gym memberships. And yes — those things are fabulous. But the real foundation of your glow-up? Your mind.
After 40, your brain needs just as much attention as your body. Left unchecked, it can slip into autopilot — going through the motions of life without curiosity, excitement, or sharpness. But when you nourish your mind intentionally, you step into a version of yourself that is magnetic, confident, and deeply alive.
Here are the glow-up habits that will keep your mind sharp, sexy, and glowing at every age.
Listen to the full podcast episode here:
1. Fuel Your Brain with Creatine + CoQ10
Forget the myth that creatine is just for athletes. Research shows it’s a powerhouse for cognitive performance, memory, and mood regulation. By boosting ATP (your brain’s energy currency), creatine helps reduce brain fog and keeps you focused — especially important for women over 40 as natural levels decline.
Tips & Examples:
Add 3–5g of creatine monohydrate to your morning smoothie or coffee.
Notice if you feel less afternoon fatigue and more mental clarity after consistent use.
Pair with a hydration routine — creatine works best when you’re well-hydrated.
Pair it with CoQ10, a nutrient essential for cellular energy and fighting oxidative stress. CoQ10 supports mental clarity, heart health, and even gives your skin a youthful boost.
Tips & Examples:
Start with 100–200mg per day with a meal that includes healthy fats (avocado, olive oil, salmon).
Many women notice improvements in steady energy and fewer mood crashes.
Bonus: CoQ10 is amazing if you’re already focused on anti-aging and radiant skin.
2. Try a Dopamine Detox
We live in a world of constant dopamine stacking — scrolling TikTok while watching Netflix, eating meals with Instagram open, juggling 10 apps at once. Over time, this overstimulation burns out your brain’s ability to feel satisfied with the simple things.
Tips & Examples:
Commit to one day a week of “single-tasking” — no multitasking while eating, driving, or working.
Try 1–2 hours of “dopamine fasting” before bed — put your phone away, light a candle, journal, or stretch.
If you find yourself reaching for your phone constantly, swap it with a book or a walk outdoors.
A dopamine detox doesn’t mean removing joy. It means retraining your brain to experience joy without constant overstimulation.
3. Start Your Day Phone-Free
The way you start your day sets the tone for everything. Instead of waking up and flooding your brain with notifications, news, and comparison, give yourself 30–60 minutes before checking your phone.
Tips & Examples:
Keep your phone outside the bedroom — use an alarm clock instead.
Begin with a ritual: warm lemon water, a skincare routine, light stretching, or meditation.
Write down three intentions or gratitudes before diving into the day.
This small shift calms your nervous system and allows you to begin the day on your own terms — not the internet’s.
Related Reading: How to start a gratitude journal
4. Learn Something Every Day
Your brain thrives on novelty. The more you learn, the more adaptable and sharp you become. Even 10–15 minutes of listening to an Audible book, a podcast, or a lecture creates new neural pathways and keeps your mind youthful.
Tips & Examples:
Listen to an audiobook on your commute instead of the radio.
Watch a TED Talk or mini-documentary while cooking dinner.
Choose one new “word of the day” and use it in conversation.
Learning daily doesn’t just make you smarter — it boosts confidence. Every new skill or concept reinforces: I’m growing. I’m capable. I’m alive.
5. Interrupt the Autopilot
Confidence and aliveness can’t exist on autopilot. Shake things up!
Tips & Examples:
Drive a different route to work or run errands in a new neighborhood.
Swap your morning latte for a matcha or golden milk.
Take a new class — dance, pottery, or even a short online workshop.
Try “reverse routines” — for example, if you normally work out in the morning, try an evening yoga class instead.
These micro-shifts activate your brain’s curiosity and create space for inspiration.
6. Sauna Sessions for Mind + Body
Saunas aren’t just for relaxation — they’re brain food. Time in the sauna reduces inflammation, improves circulation, boosts endorphins, and increases brain-derived neurotrophic factor (BDNF), which supports learning and memory.
Tips & Examples:
Aim for 15–20 minutes, 2–3 times per week.
Follow it with cold exposure (a quick cold shower) for a mental reset.
Use your sauna time for meditation or visualization — pairing body + mind benefits.
Regular sauna sessions also improve sleep and skin — making it a win-win for your glow-up routine.
Related Reading: 5 important wellness benefits of sauna bathing for women
7. Switch to Red Light After 7 PM
Your circadian rhythm is everything for mental sharpness. But blue light from phones and screens tricks your brain into thinking it’s still daytime, blocking melatonin production.
Tips & Examples:
On iPhones: set “Color Filters” to red under Accessibility → Display.
Use red or amber lamps in your bedroom instead of bright overhead lighting.
Create an evening ritual: tea, reading, journaling, or gentle stretching under warm light.
This habit tells your body it’s safe to wind down, leading to deeper sleep and sharper focus the next day.
8. Nourish Your Nervous System
You can’t manifest or reprogram your mind if your body doesn’t feel safe. That’s why regulating your nervous system is the true foundation of your glow-up.
Tips & Examples:
Try the “4-7-8” breath: inhale for 4, hold for 7, exhale for 8.
Practice grounding: step outside barefoot or lie down with your hand on your heart.
End your shower with 30 seconds of cool water — instantly resets stress patterns.
Create mini breaks during the day — 5 minutes to stretch, sip tea, or do nothing.
When your nervous system is calm, your brain is clear — and your manifestations flow with ease.
Related Reading: 11 simple ways to nourish your nervous system
