Metabolism After 40

Metabolism after 40: How to support your metabolic rate through the changes of perimenopause and menopause.

Hello ladies, let’s talk about the “M” word!

No, it’s not menopause I want to talk di-per-se ( although very related )   but in this blog M stand for METABOLISM!

During perimenopause and menopause, our bodies go through some pretty significant changes, and one of those changes is to our metabolism. But don’t worry, it’s not all doom and gloom. There are things we can do to help support our metabolism during this time, so let’s dive in!

Metabolism is the process by which our bodies convert food into energy. It’s an essential function that keeps our bodies running and supports everything from our heart beating to our brain functioning. A healthy metabolism is important for maintaining a healthy weight, managing chronic conditions like diabetes and heart disease, and promoting overall health and well-being.

First off, let’s talk about hormones. As we all know, hormones play a huge role in regulating our metabolism, and as we age, our hormone levels fluctuate. During perimenopause, levels of estrogen and progesterone begin to fluctuate, and as a result, our metabolic rate can slow down. This can lead to changes in our weight and body composition. Lower levels of estrogen can lead to an increase in body fat, particularly in the belly area, and a decrease in muscle mass. This can contribute to a slower metabolism and weight gain because muscle tissue burns more calories at rest than fat tissue does.

And if you’re thinking, “Great, just what I needed, a slower metabolism!” – I  get it. But there’s good news! By making a few lifestyle changes, we can help support our metabolism during this time. Here are some practical examples of lifestyle routines that can support a healthy metabolic rate:

1. Start your day with a protein-rich breakfast: Eating a breakfast that’s high in protein can help kickstart your metabolism for the day. Try eggs, Greek yogurt, or a protein smoothie to start your day off right.
2. Get moving throughout the day: Sitting for long periods of time can slow down your metabolism. Take a break every hour to stretch, walk around, or do some light exercises like squats or lunges.
3. Add in strength training: Resistance training helps build and maintain muscle mass, which can help support a healthy metabolism. Aim to do strength training exercises at least two to three times per week.
4. Incorporate high-intensity interval training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of rest. This type of workout has been shown to boost metabolism and burn more calories in a shorter amount of time but do not overdo it …too much of it can raise your cortisol too much and ends up having negative effects on your metabolism.
5. Reduce stress: Chronic stress and consequent high  release of cortisol  have a negative impact on metabolism. And this is, for most women, the biggest piece to solve! Try practicing relaxation techniques like meditation or deep breathing exercises to help manage stress. Start small, even 10 minutes per day can have a positive impact. The secret here is (like for all of the other points really) consistency of action.
6. Get enough sleep: Lack of sleep can disrupt hormones and slow down metabolism, increase your hunger and cravings for carbs ! Yes you read it right the less you sleep the more you eat without even reainsing it! This has got to do with increased secretions of ghrelin,the hunger hormone, and reduced leptin, the satiety hormone.
7. And of course, food is a key determinant of your metabolic rate because if you choose the type of foods which stimulate high secretions of the hormone insulin, no matter how fast your metabolism might be …chronic elevated insulin secretions means fat storage ! But not only, if you become insulin resistant your body simply cannot access the fat deposits and burn them for energy production!

For extra motivation to hit the gym, let me tell you about a scientific review published in the Journal of Women Health which highlighted the importance of exercise and resistance training for maintaining muscle mass and metabolic health especially during the menopause ( yes …maintaing !!! Because we all know it …if we don’t use it, we lose it!) . So stop pounding the treadmill and swap some of your cardio exercise with some iron pumping!

Does it all sound mind boggling? Don’t know where and how to start? You are not the only one! Many of my clients fet exactly like that when they contacted me. If you need a clear path ahead, just reach out and I will help you as I have helped hundreds of other busy women aged 40 and older. You can start by joining my next FREE MASTERCLASS “Nurture your Metabolism after 40”to get more practical tips and help.

CLICK HERE TO REGISTER

And remember, it’s all about making small, sustainable changes over time. No need to be perfect – every little bit counts!

With love, energy and care