Hello Holistic | Metabolism + Weight Loss Coaching

As women age, many may notice changes in their metabolism. Metabolism, the process by which your body converts what you eat and drink into energy, can slow down as you get older. This can lead to weight gain and a variety of health issues. For women over 40, signs of a slow metabolism can be frustrating and concerning. Here are some common signs to watch out for:

Weight Gain: One of the most noticeable signs of a slow metabolism is unexplained weight gain, especially around the abdomen. Even with no change in diet or exercise routine, women can find it harder to lose weight, especially if you are over 40.

What can you do about it? Don’t skip meals or cut calories! That can slow your metabolism further. The best way to support your weight is to eat 3 meals a day that are made up of protein, healthy fats, and non-starchy carbs. Give your insulin receptors a well-deserved break by skipping the snacks (this includes the mid-afternoon latte!)

Fatigue: A sluggish metabolism can lead to feelings of fatigue and low energy levels because energy is created in your body by the process of breaking down food for fuel. If you are metabolically flexible, your body will efficiently switch between burning carbs and stored body fat for fuel. If you find yourself constantly feeling tired despite getting enough sleep, it could be a sign that your metabolism is not functioning optimally.

What can you do about it? Give your digestion both a break and a boost by limiting the heavy, processed, and fried foods and focus on whole, fresh foods that your digestion loves. Focus on supporting your microbiome, or gut health, by including plenty of vegetables and fresh fruit. These are prebiotics that your gut bacteria feed off of, they provide energy, vitamins and minerals. When your gut health is optimized, you are able to break down, digest and absorb the nutrients from your food, making you feel energized and less fatigued. And, of course, get your zzz’s! Metabolism needs quality deep and REM sleep. Aim for 7-8 hours each night and start tracking it so you know where you can improve.

Difficulty Losing Weight: Women over 40 may find it increasingly difficult to shed extra pounds, even when following a healthy diet and exercise regimen. A slow metabolism can make weight loss efforts feel frustrating and demotivating.

What can you do about it? Have patience. You don’t want to lose weight too quickly. In face, losing 1-2 pounds per week is a healthy rate and will be more sustainable long term. Because weight gain over the age of 40 is linked to fluctuating hormones and insulin, aim to limit the types of carbohydrates you are consuming. Depending on what fuel source your body is using (carbs or body fat), support that with the right ratio of macronutrients. For example, if you measure your metabolism in the morning and discover you are still burning leftover carbs, possibly from eating too late or eating a high carb meal the night before, you will want to eat non-starchy vegetables, fruit, and protein. If you wake up burning fat, then you can likely tolerate more carbs that day. The tool we love for measuring your metabolism is the Lumen, which also provides that macro ratios to follow depending on your metabolic flexibility.

Digestive Issues: Metabolism plays a role in digestion, and a slow metabolism can lead to digestive problems such as bloating, constipation, and indigestion.

What can you do about it? Metabolic disorders are a form of inflammation. To put the fire out, you will want to get tested to determine how your liver enzymes and other markers are functioning so that you can choose the right foods that won’t contribute to more inflammation in your body. Once you remove the foods that are causing you discomfort, and regulate your insulin levels, your digestive health will improve. Adding in at least 30 grams of fibre each day will help keep you regular and rid your body of the toxins that have been stored in your adipose cells. We love the Metabolic Balance nutrition program that starts with a blood test for 36 values, then generates your ideal list of foods to help get you back into balance.

Three tools we love are taking digestive enzymes at each meal, taking a daily probiotic to support the microbiome and digestion, and keeping a diet diary where you jot down all your meals and make note of any symptoms that arise after you eat. Keeping track this way will give you the insights you need to piece together your perfect wellness plan.

Changes in Body Temperature: Metabolism helps regulate body temperature, so women with a slow metabolism may experience feeling cold more often, even in warm environments.

What can you do about it? Your metabolism is regulated by your thyroid gland which you can support with lean proteins, cooked cruciferous vegetables, quality sleep, stress management, iodine and selenium. We like to snack on Brazil nuts, sea vegetables, or supplements that provide you with the right quantity of these important minerals.

Hormonal Imbalance: A slow metabolism can impact hormone levels, leading to symptoms such as irregular periods, mood swings, and decreased libido.

What can you do about it? There are several hormones at play at any given time in your body and they work together like a well orchestrated symphony. To improve a hormone imbalance, eat regularly, do not skimp on calories, include healthy fats like avocado, coconut, olives, nuts and fish, exercise but not too intensely, get a good sleep routine in place, and manage cortisol levels as best as you can.

If you’re experiencing these signs, it’s important to consult with a healthcare professional to rule out any underlying health issues. In many cases, lifestyle changes such as increasing physical activity, strength training, and consuming a balanced diet can help support a healthy metabolism. Additionally, managing stress levels, getting enough sleep, and staying hydrated are important factors in maintaining a healthy metabolism.

Remember, everyone’s metabolism is different, and it’s essential to focus on overall health and well-being rather than just the number on the scale. With the right approach and insights, women over 40 can support their metabolism and continue to lead healthy, active lives.