9- Body Water and Cellular Function
What This Metric Measures
Body water percentage reflects intracellular and extracellular fluid levels. Muscle tissue holds significantly more water than fat tissue.
What Happens After 40
Hormonal shifts affect fluid balance.
Muscle loss lowers total body water.
Healthy Body Water Reference Range
A clear, verifiable reference range used by major consumer-health sources for adult women is: Women: 45% to 60% Hydration influences:
- metabolic function
- inflammation
- digestion
- recovery
The Solution
- Maintain lean mass
- Hydrate consistently
- Support mineral balance
As muscle increases, body water percentage improves naturally.
What Women Over 40 Should Track Instead of Just Weight
- Body fat percentage
- Skeletal muscle (and muscle trends)
- Visceral fat rating
- Lean mass
- Strength progression
- Waist circumference
- Energy levels
- Sleep
The goal after 40 is not shrinking.
It is recompositing.
- Lower inflammation with a healthy anti-inflammatory diet.
- Improve insulin sensitivity through strength training and stable blood sugar.
- Preserve muscle with resistance training 3 to 4 times per week.
- Protect bone with progressive overload.
- Support hormones with balanced nutrition, stress management, and recovery.
When strength training and strategic nutrition work together, the change is not surface-level.
- It is cellular.
- It is metabolic.
- It is foundational.
And when health shifts at that level, what the mirror shows is simply proof of something much deeper.
From My Heart to Yours
Aging is not something to fear. It is something to embrace with power.
After 40, we are not losing control. We are gaining clarity. We can step on a scale and see beyond a number. We can look inside our bodies. We can track our muscle. We can protect our metabolism. We can lower visceral fat. We can strengthen bone.
We are no longer guessing. We have the ability to measure, adjust, and then watch our bodies respond.
There is something incredibly empowering about seeing your effort reflected in data and then feeling it reflected in your energy, your strength, your vitality.
Healthy aging is not about shrinking. It is about building a body that carries you confidently into every decade ahead.
- You have the tools.
- You have the power.
- You have the choice.
And watching your body change because of your commitment?
- That is powerful.
- That is hopeful.
- That is exciting.
And it is absolutely possible.
About the Author
Linzi Martinez is the founder of LM Elite Physique, a global concierge fitness and nutrition program dedicated to helping women over 40 transform their health through science-backed strength training, metabolic nutrition, and body composition optimization.
A celebrity personal trainer, integrative nutritional health coach, published author, and award-winning television host, Linzi specializes in helping women navigate perimenopause, menopause, and post-menopause with strength, confidence, and clarity. Her approach focuses on preserving muscle, improving insulin sensitivity, lowering inflammation, and supporting long-term metabolic health without extreme dieting or quick fixes.
Through her Elite Physique methodology, Linzi empowers women to understand their body composition, track meaningful progress, and build a body that supports energy, vitality, and longevity.
Learn more about Linzi, her programs, and her work at www.linzimartinez.com
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
