Reignite Your Metabolism After 40: How Nutrition & Lifestyle Play A Role
Once we blissfully cruise into our fabulous 40’s, our bodies can decide to dock at Slugsville. It often feels like our metabolism, that once mighty calorie-burning engine, has taken an extended vacation due to the hormonal changes going on as a result of perimenopause, the prelude to menopause or the day we reach when we haven’t had a period in twelve consecutive months.
While many of us find the reprieve of menopause liberating, perimenopause can feel like a roller coaster ride you can’t wait to get off. The natural up and down fluctuations of estrogen and progesterone messes with how our bodies burn calories and store fat making it seem like our metabolism has hit the brakes.
The good news is there are many effective and non-invasive ways to rev up our engines. It’s about taking charge of what we eat, when we eat it and nourishing our bodies with good self-care practices like sleep, exercise and stress management. In my practice and experience, the ketogenic diet and its comrade intermittent fasting both play superhero roles. Let’s start by taking a glance at keto…
The natural up and down fluctuations of estrogen and progesterone in perimenopause mess with how our bodies burn calories and store fat making it seem like our metabolism has hit the brakes.
In case you’re unfamiliar with it, the ketogenic diet, or keto for short, is a low-carb, high-fat diet that puts your body into a metabolic state known as ketosis. This means that your body is efficiently burning fat for energy instead of sugar, which is the default source of fuel most of us are using. This switch not only helps with weight loss and gives you more energy, but it helps regulate your blood sugar levels and manage those annoying hormonal imbalances that come along in perimenopause. In other words, the keto diet is revving your metabolic engine back up to speed to promote a healthier and more balanced body.
For many women, one of the most common and infuriating side effects of perimenopause and menopause is weight gain, particularly around the belly. This happens as estrogen levels fall causing the body to use blood sugar less effectively leading to weight gain and belly fat. When keto works its magic, it helps stabilize estrogen fluctuations by minimizing the insulin spikes we experience since we’re not ingesting those foods that turn to sugar in the body, lead to sugar cravings and make us overeat. Bonus: by default this helps with mood swings, hot flashes, and sleep disturbances too.
Belly fat is a common yet infuriating side effect of perimenopause
Many women start to notice the benefits within weeks of starting a ketogenic diet however, one size doesn’t fit all in this case and some women find that keto on its own isn’t enough to make the changes they want to see, especially if they have particularly stubborn weight loss or other health issues at play.
Adding in some intermittent fasting can be a gamechanger in terms of results. Intermittent fasting is not a diet per se but instead, a pattern of eating. It's not so much about what you eat but when you eat and focuses on eating all your food on a given day within a particular window of time. This gives your body a break from digesting and allows it to prioritize other tasks like burning fat and repairing cells. Fasting usually looks like going anywhere from 12-16 hours without food and can be particularly effective at boosting the effectiveness of keto. If you’d like more information on fasting specifically, I break it down at length in this blog post.
As important as the foods we eat and when we eat them are, we can’t ignore the role exercise and movement plays in perimenopause and menopause. Post-menopause, exercise becomes a critical part of the equation. Regular physical activity ups the ante on the work diet is already playing in managing weight and hormones. Exercise doesn’t have to involve going to a gym full of men either. It can be a brisk walk around the block, lifting heavy grocery bags, or doing some calming yoga. And hey, it's also a fantastic way to blow off steam and boost your mood.
Speaking of mood, mindset, dear reader, is the secret ingredient in any wellness recipe. It's easy to say, "I need to eat healthier" or "I need to exercise more", but the real challenge lies in convincing your mind that these changes are not just good for you but are essential for your health and happiness.
So how do you get there? It starts with a little self-love and positive affirmation. Remind yourself daily that you are deserving of health, vitality, and hormonal balance. And while changes can be challenging, they're also exciting! They're an opportunity to discover new foods, new activities, and new strengths you didn't know you had.
Also, it’s important to celebrate the small victories. Did you choose some protein over a bowl of pasta for lunch today? High-five to you! Managed to fit in a 30-minute walk? You superstar! My favorite? Writing an affirmation in my journal every morning that inspires me and keeps me motivated. Write it on a Post-It note and stick it to your rearview mirror for bonus points! Always choose an affirmation that resonates with you. Speak it, write it, think it, feel it.
Try one of these to get started:
"I am in charge of my health and wellness."
"Every day, in every way, I am getting healthier and stronger."
"I love and respect my body and will treat it with the care it deserves."
"I choose healthy, nourishing foods for my body."
"I am capable of achieving my fitness goals."
"I am grateful for the amazing capabilities of my body."
"I am creating a body that is strong, vibrant, and full of energy."
"I choose activities that bring joy and health into my life."
"I deserve to feel good and live a healthy life."
Keeping a positive mindset is key to successful change
Every step, no matter how small, is progress. And remember, this is about creating a sustainable, healthy lifestyle that makes you feel good from the inside out and that helps you breeze through the perimenopause and menopause transition.
Overall, taking care of your health is essential for maintaining a healthy metabolism in your 40's, 50’s, 60’s and beyond. Eating right, exercising regularly and getting enough rest are all key components of good health that will go a long way towards keeping your metabolism running smoothly and efficiently. With the right lifestyle choices, we can all continue to enjoy a vibrant and active life with age.
