03/31/2026
1. Eat enough protein : Most women over 40 are under-eating, not over-eating. Eat 20-30g at every meal.
2. Build and maintain muscle: Muscle is metabolically active. The more you have, the higher your BMR. Strength train 2-3x/week. You don't need hours—you need progressive resistance.
3. Prioritize sleep and stress: Poor sleep + chronic stress wreck your hormones, increase cortisol, and slow your metabolism. You can't out-eat or out-exercise bad sleep. Aim for 7-9 hours.
4. Stop chronic restriction: Every time you severely restrict calories, you lose muscle, slow your metabolism, and disrupt hormones. Focus on nourishment, not deprivation.
5. Support your hormones: Talk to your healthcare provider about HRT if appropriate. Eat nutrient-dense foods. Consider supplements (vitamin D, magnesium, omega-3s).
Feeling overwhelmed?
Start with ONE thing:
Eat 25-30 grams of protein at breakfast.
Do that for two weeks.
Then add strength training twice a week.
Then prioritize sleep.
Small, sustainable actions compound over time.
Your metabolism isn't the enemy.
It's just asking for what it needs—fuel, movement, rest, and respect.
Full action plan on the blog this week. Link in bio.
