The Best Takeaways from TODAY Stages 2026@meaghanbmurphy – Instagram
I rode shotgun with my friend Lorna for a two-hour drive upstate to attend TODAY Stages—a one-day wellness summit from the team at TODAY—and the girl-talk started before we even got there.
We covered everything we always talk about lately—sleep (or lack thereof), hormones, stress, our kids, our careers, and that general feeling of, “Wait… is it just me?”
It’s not.
Set at the gorgeous City Winery Hudson Valley in Montgomery, New York, the day felt equal parts inspiring, validating, and energizing. I attended last year, and this event absolutely delivered again. Beautiful setting, thoughtful programming, and panels that made you feel like someone had finally cracked the code on what women in this stage of life are actually going through.
And yes, I officially want to be best friends with Brooke Shields.
More on that in a minute.
Here’s what I took away—and what I think every woman over 40 deserves to hear.
A peek at the TODAY Stages line-up. How gorgeous is this venue?!@meaghanbmurphy – Instagram
1. You’re Not Losing It—Your Hormones Are Changing
If you’ve walked into a room and completely forgotten why… same.
Psychotherapist Niro Feliciano author of All is CALMish, shared a story about doing exactly that—mid-sentence—and it got a knowing laugh from the entire audience. Brain fog, forgetfulness, lack of clarity? It’s real.
The biggest takeaway: sleep is non-negotiable.
We’re talking:
Morning sunlight to regulate melatonin
Exercise to improve mood and sleep quality
And, for some women, hormone therapy to manage symptoms like nighttime wake-ups
Also worth noting: being in a room full of women who get it? That boosts mood, too. Science says so.
Power panel! Fun fact: TODAY contributor Dr. Natalie Azar lives in my town.@meaghanbmurphy – Instagram
2. Stop “Anti-Aging”—Start “Pro-Aging”
Moderator and Board-Certified dermatologists Dr. Michelle Henry, said something on stage that I immediately wrote down:
“Think about your skin in terms of health, not age.”
Yassss.
Instead of a 25-step routine, focus on the essentials:
Antioxidants (hello, vitamin C)
Sunscreen (every single day)
But the real headline? Your skin reflects your life:
It’s all connected.
3. Inflammation Is the Root of…Everything
We heard this again and again: inflammation is at the center of so many issues—from autoimmune conditions to gut health to even how we feel mentally.
And here’s the kicker: a lot of it starts in the gut.
The advice from Dr. Natalie Azar and Dr. Taz Bhatia wasn’t complicated—but it was a good reminder:
Eat more whole, unprocessed foods
Get enough fiber (most of us aren’t)
Pay attention to digestion (bloating, reflux, irregularity are not normal)
Also: stress plays a major role. Chronic cortisol spikes can throw everything—from your gut to your mood—off balance.
4. Strength Training Isn’t Optional Anymore
If you needed a sign to pick up weights, this is it.
As we age, we lose muscle mass—and that impacts everything from metabolism to bone density to overall strength.
But Niro added something I loved:
Strength training is also mental training.
It forces you to focus. To be present. To single-task—which, let’s be honest, is not something most of us are doing during the day.
5. Bone Health Starts Earlier Than You Think
One of the more surprising takeaways? By the time we’re thinking about bone health, we’re already playing catch-up.
Peak bone mass is reached in our 20s. After that, it’s about maintaining it.
The basics still matter:
Strength and balance training
And it’s worth having the conversation with your doctor before age 65 if you have risk factors.
6. Brooke Shields Said What We’re All Thinking
Then came Brooke Shields!
She talked about how, for much of her life, she wasn’t in control of her own narrative. Everyone had an opinion—about her career, her body, her choices.
It wasn’t until later—through writing and building her own business—that she felt like she finally owned her story.
And this really hit me:
“My confidence didn’t fully arrive until my 50s.”
She also spoke about building her brand out of conversations with women her age—women who felt overlooked, not marketed to, unsure of what this phase of life even was.
Her message? This isn’t an ending. It’s a beginning.
7. You Don’t Need to Have It All Figured Out
Brooke also shared what it was like to start a company from scratch—investing her own money, learning as she went, asking for help.
Her advice stuck with me:
If you overanalyze the risk, you’ll never do anything.
Instead, focus on the mission. The “why.” The thing that keeps pulling you forward.
Brooke is the CEO and founder of her own beauty line called Commence.@meaghanbmurphy – Instagram
8. Joy Isn’t Optional Either
One expert said she asks her patients a simple question:
“What brings you joy?”
And so many women don’t have an answer.
So here’s your assignment (and mine):
Start with 15 minutes.
Because joy isn’t a luxury—it’s part of your health.
Joy = connection. Cheers to time with friends…and prebiotic fiber.@meaghanbmurphy – Instagram
The Bottom Line
I left TODAY Stages feeling something I didn’t expect: relief.
Relief that:
I’m not the only one forgetting things
I’m not the only one navigating these changes
And I’m definitely not the only one wondering what comes next
But more than that, I left feeling excited.
Because if this stage of life is about anything, it’s this:
We’re not done—we’re just getting started.
Also, the goody bag was off-the-charts!
Every guest left with all of this swag!@meaghanbmurphy – Instagram
What a YAY day! Please subscribe to my Substack or follow me on Instagram for more.
xo Meaghan
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