Boosting Metabolism After 40
Today I want to chat about Boosting Metabolism After 40 and What you Need to know…
As we age, our metabolism naturally slows down. This can make maintaining or losing weight more challenging and affect our overall energy levels. But don’t worry – there are effective strategies to keep your metabolism revved up and your body feeling vibrant without the Belly Fat!
Prioritize Protein Intake 🍗
Protein is essential for muscle repair and growth, and it helps increase your metabolic rate. Make sure each meal includes a source of lean protein, such as chicken, fish, pork, beef, tofu, or legumes. My rule is 30+g at each of your 3 meals. The rest can come from secondary sources. Greek yogurt and egg whites are EASY to add daily. Carbs & Fats are easy so you must make Protein your top priority. It gets easier.
Stay Hydrated
Drinking plenty of water is crucial for a healthy metabolism. It aids in digestion and helps your body burn calories more efficiently. Aim for at least 8 glasses of water a day or half your bodyweight in ounces, and more if you're active in this summer 🥵heat! Bonus: add an electrolyte and replace those lost minerals!!! (see below for my fav)
Incorporate Strength Training 🏋️♀️
Building muscle mass is one of the best ways to boost your metabolism. Muscle burns more calories at rest compared to fat tissue. Include weightlifting or resistance exercises in your routine at least 2-3 times a week. Muscle will change your body composition and you will LOVE how you look. We start losing muscle at age 30 so use it or lose it! No excuses here! Scroll down and try my 1000 rep leg challenge on your next vacation!
Eat your biggest meal FIRST
Starting your day with a nutritious meal can kickstart your metabolism. Opt for a balanced meal with protein, healthy fats, and complex carbohydrates, such as oatmeal with sausage or eggs and berries or a smoothie with spinach, banana, berries and protein powder. Eating your biggest meal first allows you to USE your food and digest it. Your body is also hungry after fasting for 8,10, 12….16 hours! However long you give your body digestive rest.
Get Moving Throughout the Day 🚶♀️
Staying active is key. Incorporate small bursts of activity into your daily routine – take the stairs, go for a brisk walk during lunch, or do some light stretching while watching TV. Every bit counts! Non exercise activity adds up and for many people your metabolism isn't broken it's just that we get less active with age. Don't let this be you.
Get your Beauty Sleep 🛏️
QUALITY sleep is vital for a healthy metabolism. Aim for 7-9 hours of uninterrupted sleep per night. Establish a relaxing bedtime routine and create a sleep-friendly environment. You may need to add supplements to help you sleep. Waking up at the same time is also important for your circadian rhythm and try getting your eyes in the sun for a few minutes each morning. Taking magnesium at night has been a game changer for me.
Consider HRT and/or supplements to help your declining hormones
Hormones naturally decline with age and adding HRT can help with sleep which will help you get your groove back during the day. Not to mention bone and cardiovascular health. This is a personal choice and if it's not for you, ask your Dr about supplements that can help your symptoms. You do NOT have to be miserable. There is hope and help. Adding HRT during midlife can be a game-changer for many women, offering relief from uncomfortable symptoms and improving overall health and well-being.
Remember, it's never too late to prioritize your health and fitness. Small, consistent changes can make a big difference in your energy levels and overall well-being. Embrace this stage of life with confidence and vitality!